wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Wednesday 05, Sep 2012
Custom ~1RM (EFF) Factor = 42.
C4.W3 1x5+ Bench/Squat/Row

VOLUME REPS SETS BEST EFF BEST INT
5070 22 6 353 353
0.1 ~149.2 135 x 5 x 1 EFF 42% INT 38%
0.1 ~194.25 185 x 3 x 1 EFF 55% INT 52%
0.1 ~230.5 225 x 2 x 1 EFF 65% INT 64%
275 x 1 x 1 EFF 78% INT 78%
0.1 315 x 1 x 1 EFF 89% INT 89%
0.5 ~356.35 PR 280 x 10 x 1 EFF PR% INT 79%

VOLUME REPS SETS BEST EFF BEST INT
5965 22 5 413.65 405
0.1 ~149.2 135 x 5 x 1 EFF 36% INT 33%
0.1 ~236.25 225 x 3 x 1 EFF 57% INT 56%
0.2 ~320.55 290 x 5 x 1 EFF 77% INT 72%
0.2 ~341.25 325 x 3 x 1 EFF 83% INT 80%
0.6 ~414.3 PR 365 x 6 x 1 EFF 100% INT 90%

DELETE RENAME Records (PRs) # Elevated Ring Rows
VOLUME REPS SETS BEST EFF BEST INT
7140 30 4 --- ---
~285.6 PR 238 x 8 x 1 EFF --- INT ---
~285.6 PR 238 x 8 x 1 EFF --- INT ---
~285.6 PR 238 x 8 x 1 EFF --- INT ---
~270.15 238 x 6 x 1 EFF --- INT ---
↑ (flat feet dropset)







Elbow is still bothering me a little but definitely improving. Was slow on all my bench descents because of it though. Warmed up to 315 for an easy single then blasted through 280 for 10 which is a PR at that weight and a best ever calculated PR of 373, woohoo. Can't complain about that. With any luck I'll bench 365 at my meet in December.

Pause Squats went well, 325x3 felt harder than it should have and I was originally just going to do a triple at 365, but the calculated max was so embarrassingly low that I had to do a few more. 6 was tough but it wasn't really that bad. Last rep looks hard because the last rep is always hard, even if you could've done 5 more. Calculated PR here as well, sitting in the mid-400s now on these.

Tried the rows on rings for a change, went alright. Have to increase my volume on this upper back work I think and maybe pick a lift and put it on a dedicated progression so they actually go somewhere. Just assistance crap though so I'm not too concerned, went well enough, got some good work in.

80% day
Posts on September 05th