wait...
newtonapple
Age --- , BW 158
Join Date: 2015-08-29.
Following: 7.
Insert Post:
Your are on Sunday 11, Oct 2015
-- Bodyweight: 148
Today is strength test day.

VOLUME REPS SETS BEST EFF BEST INT
2490 26 8 207.55 205
0.1 ~76.65 65 x 8 x 1 EFF 37% INT 32%
0.2 ~102.9 85 x 9 x 1 EFF 50% INT 41%
↑ supposed to hit 6 but lost count...
0.1 ~112.35 105 x 4 x 1 EFF 54% INT 51%
0.1 ~138 135 x 2 x 1 EFF 66% INT 66%
145 x 1 x 1 EFF 70% INT 71%
0.1 165 x 1 x 1 EFF 79% INT 80%
↑ warmup sets
1 205 x 1 x 1 EFF 99% INT 100%
↑ miss-loaded this, thought it was 195lb
215 x 0 x 1 EFF --- INT ---
↑ miss-loaded this, thought it was 205lb (almost got it)


VOLUME REPS SETS BEST EFF BEST INT
3540 24 9 279.3 275
0.1 ~112.05 95 x 8 x 1 EFF 40% INT 35%
0.1 ~140.25 125 x 6 x 1 EFF 50% INT 45%
0.1 ~165.8 155 x 4 x 1 EFF 59% INT 56%
0.1 ~189.1 185 x 2 x 1 EFF 68% INT 67%
0.1 225 x 1 x 1 EFF 81% INT 82%
0.1 245 x 1 x 1 EFF 88% INT 89%
↑ warmup sets
1 275 x 1 x 1 EFF 98% INT 100%
PR 295 x 1 x 1 EFF PR% INT PR%
315 x 0 x 1 EFF --- INT ---
↑ let ego take over, should have went for 305lb instead.


VOLUME REPS SETS BEST EFF BEST INT
4510 24 9 366.9 335
0.1 ~159.25 135 x 8 x 1 EFF 43% INT 40%
0.1 ~173.9 155 x 6 x 1 EFF 47% INT 46%
0.1 ~197.9 185 x 4 x 1 EFF 54% INT 55%
0.1 ~230 225 x 2 x 1 EFF 63% INT 67%
265 x 1 x 1 EFF 72% INT 79%
0.2 315 x 1 x 1 EFF 86% INT 94%
↑ warmup sets
1 355 x 1 x 1 EFF 97% INT PR%
PR 375 x 1 x 1 EFF PR% INT PR%
↑ missed it on first try, PR w/o wraps
385 x 0 x 1 EFF --- INT ---
↑ missed this again...



I made a lot of mistakes today. From over work my warmup sets to miss-loading my bench attempts... Still kind of bummed out that there are no new PRs today. Although in many ways, these top sets are new PRs. Block 2 of my DUP program starts Monday. Gotta keep grinding...


Weekly DUP Summary:

Bench total: 5092 + 8445 + 5970 = 19507
Squat total: 9350 + 7125 + 6325 = 22800
Deadlift total: 9800 + 10480 + 14300 = 34580

Bench w/ test: 19507 + 2490 = 21997
Squat w/test : 22800 + 3540 = 26340
Deadlift w/ test: 34580 + 4510 = 39090

Bench INOL: 2.957857143 + 2.496607143 + 1.727857143 = 7.182321429
Squat INOL: 1.435890152 + 1.588604798 + 1.077037338 = 4.101532288
Dealift INOL: 1.973684211 + 1.338912539 + 2.009868421 = 5.322465171
Posts on October 11th