wait...
compass
Age 38 , BW 97
Join Date: 2013-11-08.
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Your are on Wednesday 06, Nov 2013
Custom ~1RM (EFF) Factor = 41.
push pull "3" Day . I failed two reps here ,have to avoid that in the future. next Push pull 3 day DO NOT ramp up but keep it at 103.5
took me 1hr30'
VOLUME REPS SETS BEST EFF BEST INT
1145 11 4 114.2 110
0.3 ~105.15 100 x 3 x 1 EFF 92% INT 91%
↑ (8/10)
0.6 ~110.4 105 x 3 x 1 EFF 97% INT 95%
1 ~110.2 107.5 x 2 x 1 EFF 96% INT 98%
↑ (fail)
0.6 ~110.4 105 x 3 x 1 EFF 97% INT 95%
↑ (9/10)

VOLUME REPS SETS BEST EFF BEST INT
937.5 9 3 121.9 110
0.3 ~105.15 100 x 3 x 1 EFF 86% INT 91%
0.6 ~110.4 105 x 3 x 1 EFF 91% INT 95%
1.5 ~113 107.5 x 3 x 1 EFF 93% INT 98%

VOLUME REPS SETS BEST EFF BEST INT
156 12 4 --- ---
~10.5 10 x 3 x 1 EFF --- INT ---
~12.6 12 x 3 x 1 EFF --- INT ---
~15.75 PR 15 x 3 x 2 EFF --- INT ---

I also did a superset of one arm rows and pushups with bands
Posts on November 06th