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nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Saturday 20, Jul 2013
Custom ~1RM (EFF) Factor = 42.
July 18, 2013 - Bench/Pause Squat + Assistance

VOLUME REPS SETS BEST EFF BEST INT
8250 30 4 385 385
0.2 ~303.95 275 x 5 x 1 EFF 79% INT 71%
0.2 ~331.6 300 x 5 x 1 EFF 86% INT 78%
0.3 ~359.2 325 x 5 x 1 EFF 93% INT 84%
0.4 ~318.2 PR 250 x 15 x 1 EFF 83% INT 65%
↑ (was supposed to be 300, misloaded like a retard)

VOLUME REPS SETS BEST EFF BEST INT
6075 15 3 465 465
0.4 ~447.65 PR 405 x 5 x 1 EFF 96% INT 87%
0.4 ~447.65 PR 405 x 5 x 1 EFF 96% INT 87%
0.4 ~447.65 PR 405 x 5 x 1 EFF 96% INT 87%

VOLUME REPS SETS BEST EFF BEST INT
2160 24 3 --- ---
~108 PR 90 x 8 x 1 EFF --- INT ---
~108 PR 90 x 8 x 1 EFF --- INT ---
~108 PR 90 x 8 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # 150ft Farmers Walk
200 x 0 x 1 EFF --- INT ---







Went to a "commercial" gym today (really a local barbell club, pretty cool place) to get some farmer's walk training in.

Bench was super slippery, narrow and short, but still felt strong. I was supposed to rep out at 300 but forgot the 25's and ended up doing 250. Felt light as hell, should have noticed as soon as I unracked it but I didn't really realize until I was at like 9 reps and felt like I could keep going forever. Doh.

Pause squats felt strong, that is a volume PR easily on those. Pauses were kind of short today and I used a belt which I don't normally do, but still felt like some solid work.

I tried out the leverage row machine they had since the dumbbells only went up to 100. Throwing just a pair of 45s on that thing made it tough as hell, my lats were screaming after. I'm sure heavy DB Rows would've been better but I still felt like I got some decent work in.

Farmer's Walks were pathetic. The big handles there were 200lb empty so I figured I'd just try that. Big mistake, need to start lighter and get used to the movement. Balance was a big issue as was trying to keep the handles parallel and stop them from caving my knees in (they were big torpedo style handles). Pretty disappointed with how that went. They had normal plate loaded handles as well, but my lower back was totally fried by this point so I just packed it in. Next time I will do my usual bench/pause squat stuff on Friday and do the events as a separate workout on Saturday so I'm a bit more fresh with no brutal low back pump.

Still a 3 day.
Posts on July 20th