wait...
EightyBam
Age 32 , BW 99
Join Date: 2014-01-19.
Following: 12.
Insert Post:
Your are on Saturday 12, Aug 2017
-- Bodyweight: 100


DELETE RENAME Records (PRs) # Squat (high-bar)
VOLUME REPS SETS BEST EFF BEST INT
5450 37 10 211.35 205
0.1 ~76.65 70 x 5 x 1 EFF 36% INT 34%
0.1 ~131.45 120 x 5 x 1 EFF 62% INT 59%
0.1 ~146.35 140 x 3 x 1 EFF 69% INT 68%
150 x 1 x 1 EFF 71% INT 73%
160 x 1 x 1 EFF 76% INT 78%
0.1 170 x 1 x 1 EFF 80% INT 83%
0.2 ~182.95 175 x 3 x 1 EFF 87% INT 85%
0.5 ~206.4 PR 175 x 8 x 1 EFF 98% INT 85%
↑ several reps were high
0.3 ~191.65 175 x 5 x 1 EFF 91% INT 85%
↑ better depth
0.2 ~175.25 160 x 5 x 1 EFF 83% INT 78%
↑ much deeper


lesson: don't "feel out" depth. then it'll be high or borderline. on the 160 kg set i focused on going to the depth of a pause squat but not pausing

VOLUME REPS SETS BEST EFF BEST INT
1830 33 9 86 86
0.1 ~21.9 20 x 5 x 1 EFF 25% INT 23%
0.1 ~43.8 40 x 5 x 1 EFF 51% INT 47%
0.1 ~54.75 50 x 5 x 1 EFF 64% INT 58%
0.1 ~62.75 60 x 3 x 1 EFF 73% INT 70%
0.1 ~71.55 70 x 2 x 1 EFF 83% INT 81%
0.1 75 x 1 x 1 EFF 87% INT 87%
0.3 ~81.8 80 x 2 x 1 EFF 95% INT 93%
0.4 ~82.15 75 x 5 x 1 EFF 96% INT 87%
0.3 ~76.65 70 x 5 x 1 EFF 89% INT 81%


VOLUME REPS SETS BEST EFF BEST INT
2650 40 7 112.5 112.5
0.1 ~21.9 20 x 5 x 1 EFF 19% INT 18%
0.1 ~43.8 40 x 5 x 1 EFF 39% INT 36%
0.1 ~65.7 60 x 5 x 1 EFF 58% INT 53%
70 x 1 x 1 EFF 62% INT 62%
0.9 ~97.3 82.5 x 8 x 3 EFF 86% INT 73%


changed a few things to my bench:

setting my feet and pushing from my heels before grabbing onto the bar. kept my heels to the floor this time

can then lift off by squeezing the bar out using my lats rather than pushing up. i still lift my heels and butt slightly to aid the liftoff but it feels better. let's see if it works for heavier weights.

still using bulldog grip and it feels awesome. bench felt really solid and natural today

VOLUME REPS SETS BEST EFF BEST INT
187.5 5 1 --- ---
~41.05 PR 37.5 x 5 x 1 EFF --- INT ---
Posts on August 12th