wait...
PsychoSlug
Age 51 , BW 216.6
Join Date: 2013-07-06.
Insert Post:
Your are on Thursday 18, Dec 2014
-- Bodyweight: 217.1
C6W1D3

VOLUME REPS SETS BEST EFF BEST INT
3934 37 7 193.85 182
0.1 ~40.5 37 x 5 x 1 EFF 21% INT 20%
0.1 ~67.9 62 x 5 x 1 EFF 35% INT 34%
0.1 ~84.35 77 x 5 x 1 EFF 44% INT 42%
0.1 ~96.2 92 x 3 x 1 EFF 50% INT 51%
↑ Warm up; all reps paused.
0.2 ~133.6 122 x 5 x 1 EFF 69% INT 67%
0.2 ~155.5 142 x 5 x 1 EFF 80% INT 78%
0.8 ~196.1 PR 162 x 9 x 1 EFF PR% INT 89%
↑ Going for 9; last one a grinder, but got it. All reps paused.


VOLUME REPS SETS BEST EFF BEST INT
3535 55 6 126.2 122
0.1 ~40.5 37 x 5 x 1 EFF 32% INT 30%
↑ Warm up
1.1 ~83.3 67 x 10 x 5 EFF 66% INT 55%


Superset with:

VOLUME REPS SETS BEST EFF BEST INT
7255 50 5 222.7 213
1.3 ~182.9 PR BW -70 x 10 x 4 EFF 82% INT 69%
↑ Green and black band to assist; weight estimated
0.3 ~170.45 BW -80 x 10 x 1 EFF 77% INT 64%
↑ Green and purple band to assist; weight estimated


I have been using both green and purple bands in order to hit 10x5 pull-up volume, but tried less assistance this time and made 4 sets without adding more.

DELETE RENAME Records (PRs) # Tricep Pushdowns
VOLUME REPS SETS BEST EFF BEST INT
1800 60 3 24.85 20
2+ ~37.3 30 x 20 x 3 EFF PR% INT PR%
↑ Purple band; weight estimated


Superset with:

VOLUME REPS SETS BEST EFF BEST INT
2350 50 3 93.25 82
0.5 ~58.45 47 x 20 x 1 EFF 63% INT 57%
0.7 ~58.45 47 x 15 x 2 EFF 63% INT 57%


Ran out of time and steam. Decent session.
Posts on December 18th