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chopstx
Age 38 , BW 94.8
Join Date: 2015-01-23.
Following: 18.
Insert Post:
Your are on Thursday 09, Jun 2016
-- Bodyweight: 94.8
CA 5wk Squat Bump - W3D3-4

DELETE RENAME Records (PRs) # Clean+ Jerk Dip
VOLUME REPS SETS BEST EFF BEST INT
2048 18 5 --- ---
~113.4 106 x 4 x 1 EFF --- INT ---
~120.9 PR 113 x 4 x 2 EFF --- INT ---
~125.45 PR 120 x 3 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1306 13 5 108.35 106
0.3 ~98.25 94 x 3 x 1 EFF 91% INT 89%
1 ~104.55 100 x 3 x 2 EFF 96% INT 94%
2+ ~108.35 106 x 2 x 2 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
976 10 5 98.15 96
0.3 ~92 90 x 2 x 1 EFF 94% INT 94%
2 ~98.15 96 x 2 x 1 EFF 100% INT 100%
2+ ~102.2 100 x 2 x 2 EFF PR% INT PR%
2 ~104.25 PR 102 x 2 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Paused Front Squat + Front Squat
VOLUME REPS SETS BEST EFF BEST INT
1100 10 5 --- ---
~112.45 PR 110 x 2 x 5 EFF --- INT ---
↑ 3s pause at bottom


VOLUME REPS SETS BEST EFF BEST INT
1629 12 4 157.7 150
0.2 ~132.75 127 x 3 x 1 EFF 84% INT 85%
0.3 ~140.1 134 x 3 x 1 EFF 89% INT 89%
1 ~147.4 141 x 3 x 2 EFF 93% INT 94%


DELETE RENAME Records (PRs) # Floating Halting Clean Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1332 9 3 154.75 148
0.6 ~147.4 141 x 3 x 1 EFF 95% INT 95%
2+ ~154.75 148 x 3 x 1 EFF 100% INT 100%
2+ ~162.05 PR 155 x 3 x 1 EFF PR% INT PR%
↑ Pause at mid-thigh


DELETE RENAME Records (PRs) # Back Extensions
VOLUME REPS SETS BEST EFF BEST INT
0 45 3 37.3 30
~0 0 x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1125 45 3 24.85 20
2+ ~31.1 25 x 15 x 3 EFF PR% INT PR%



4 hours at the gym. Tried to combined days 3 and 4 to make up for missing Monday this week. Tried to prioritize and then scaled it back a bit because I still want to workout Sat.
Power Jerk: These felt great so long as I didn't think about them, and if i'm not tight when i setup, it's a guaranteed shitty rep.
Posts on June 09th