wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Wednesday 13, Mar 2013
Custom ~1RM (EFF) Factor = 42.
March 13, 2013 - Speed Deads + Assistance

VOLUME REPS SETS BEST EFF BEST INT
5475 15 1 562.2 562.2
0.4 ~464.55 PR 365 x 15 x 1 EFF 83% INT 65%
↑ (singles on a 30 second clock)

VOLUME REPS SETS BEST EFF BEST INT
5600 20 8 350 275
2+ ~352.05 PR 285 x 9 x 1 EFF PR% INT PR%
1 285 x 1 x 1 EFF 81% INT PR%
↑ (had to regrip)
2+ ~288.75 275 x 3 x 1 EFF 83% INT 100%
2 ~281.7 275 x 2 x 1 EFF 80% INT 100%
2 ~281.7 275 x 2 x 1 EFF 80% INT 100%
1 275 x 1 x 1 EFF 79% INT 100%
1 275 x 1 x 1 EFF 79% INT 100%
1 275 x 1 x 1 EFF 79% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
6900 30 3 330.9 260
0.8 ~292.75 230 x 10 x 1 EFF 88% INT 88%
0.8 ~292.75 230 x 10 x 1 EFF 88% INT 88%
0.8 ~292.75 230 x 10 x 1 EFF 88% INT 88%

VOLUME REPS SETS BEST EFF BEST INT
6900 30 3 --- ---
~292.75 PR 230 x 10 x 1 EFF --- INT ---
~292.75 PR 230 x 10 x 1 EFF --- INT ---
~292.75 PR 230 x 10 x 1 EFF --- INT ---

Decided to do some speed pulls today, went pretty well, every rep felt stupidly easy and pretty fast.

RDLs sucked, I bumped the weight from last week even though I probably shouldn't have and had to regrip before the last rep of my first set. This set me up for failure on the next set even though I reduced the weight. I do my RDLs by first picking the bar up off the floor, then starting my first rep from the top, so that second set actually ended up being like 15-16 reps with picking the bar up every time my grip failed. Was fried after that. A little disappointed my grip didn't hold up, but I probably needed that kick in the ass to get back on the DB Row train, haven't done those in a couple weeks.

Inverted rows and dips both felt strong and easy. Gonna do dips every Wednesday from now on now that I have the dip attachment for my rack. Nothing too hard that'll screw with my benching on Friday's but a little extra light volume can't hurt.

Solid 3 day.
Posts on March 13th