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nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Thursday 13, Sep 2012
Custom ~1RM (EFF) Factor = 42.
C4.W4 Deload Close Grip Bench/Pause Squat/Chins

DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
5665 26 6 246 205
0.1 ~149.2 135 x 5 x 1 EFF 61% INT 66%
0.5 ~204.45 185 x 5 x 1 EFF 83% INT 90%
2+ ~248.7 225 x 5 x 1 EFF PR% INT PR%
2+ ~276.3 250 x 5 x 1 EFF PR% INT PR%
2+ ~303.95 PR 275 x 5 x 1 EFF PR% INT PR%
PR 315 x 1 x 1 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
4620 18 6 414.3 405
~141.75 135 x 3 x 1 EFF 34% INT 33%
0.1 ~194.25 185 x 3 x 1 EFF 47% INT 46%
0.1 ~236.25 225 x 3 x 1 EFF 57% INT 56%
0.1 ~288.75 275 x 3 x 1 EFF 70% INT 68%
0.1 ~330.75 315 x 3 x 1 EFF 80% INT 78%
2+ ~425.25 PR 405 x 3 x 1 EFF PR% INT 100%
↑ PR No belt

VOLUME REPS SETS BEST EFF BEST INT
4080 17 5 286.35 263
0.6 ~265.25 240 x 5 x 1 EFF 93% INT 91%
0.4 ~258.45 240 x 4 x 1 EFF 90% INT 91%
0.3 ~252 240 x 3 x 1 EFF 88% INT 91%
0.3 ~252 240 x 3 x 1 EFF 88% INT 91%
0.2 ~245.85 240 x 2 x 1 EFF 86% INT 91%





Decided it would make sense to do some close grip work on my deload week, so worked up to 275x5, then decided to try for a single at 315 which went up pretty easy. Not really a deload, but not a ton of work either.

Same deal with pause squats; originally was just going to work up to 315x3, then decided I wanted to try 405 for a single. I've done it before and I knew it was going to be easier this time, so I just wanted to crank it out. First rep was so easy that I just said to hell with it and went for a triple. Did all of this with no belt as well, really really awesome session for me!

I've been doing the Fighter Pullup program every day (but with chins) so today was just day 3 of that, going fairly well despite a little elbow pain.

Pretty damn good deload day, haha...
Posts on September 13th