Bodyweight - 247
Cable rows - up to the stack x 15
V-Bar Row Downs - up to the stack x 8
Flex Machine Seated Shrugs - up to 365x12
Good Mornings - 155 x 4 sets of 10
Decline Sit ups - 4x15
Notes - Tired as heck. But it's just assistance so who cares? Need to do some good girl/bad girl work too. Will get that in tomorrow.
Thought you may have some insight in helping me answer this question...ReplyDelete
Yesterday I pulled 365x1 every 90 seconds and did 20 total reps, the last rep being very explosive and 95% as fast as the first rep. What would you estimate a 1RM as derived from this type of training?