wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Thursday 23, Aug 2012
Custom ~1RM (EFF) Factor = 42.
-- Bodyweight: 237
Thursday, 8/23/2012 - C4.W1 5x5+ Bench/Pause Squat/Row

VOLUME REPS SETS BEST EFF BEST INT
3665 18 6 350 345
0.1 ~149.2 135 x 5 x 1 EFF 43% INT 39%
0.1 ~204.45 185 x 5 x 1 EFF 58% INT 54%
225 x 1 x 1 EFF 64% INT 65%
0.1 275 x 1 x 1 EFF 79% INT 80%
0.1 315 x 1 x 1 EFF 90% INT 91%
↑ w/commands
0.2 ~276.3 250 x 5 x 1 EFF 79% INT 72%


VOLUME REPS SETS BEST EFF BEST INT
7240 28 5 408 405
0.1 ~149.2 135 x 5 x 1 EFF 37% INT 33%
0.1 ~215.25 205 x 3 x 1 EFF 53% INT 51%
0.1 ~276.3 250 x 5 x 1 EFF 68% INT 62%
0.2 ~320.55 290 x 5 x 1 EFF 79% INT 72%
0.5 ~413.65 PR 325 x 10 x 1 EFF PR% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
3375 15 3 222 185
2+ ~248.7 PR 225 x 5 x 1 EFF PR% INT PR%
2+ ~248.7 PR 225 x 5 x 1 EFF PR% INT PR%
2+ ~248.7 PR 225 x 5 x 1 EFF PR% INT PR%

Did some paused benching to practice for the meet on Saturday, smoked 315 with absolutely zero effort, hopefully good for 345 paused, we'll see what happens. Was supposed to do 250x5x5 but after the first set I could tell my elbow wasn't going to have it so I packed it in there to spare it for the meet.
Pause squats were hard, should have probably stopped at 8 but wanted 10. Last 2 were gross.
Did the rows heavier as per a suggestion from a friend. Definitely not very strict but not too sloppy either. Will try and work these in now and then.
Overall elbow is still being a piece of shit, but I don't think it's going to cause problems for Saturday. Will keep nursing it and hopefully it sorts itself out.
80% day!
Posts on August 23rd