wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Monday 17, Sep 2012
Custom ~1RM (EFF) Factor = 42.
C5.W1 5x5+ Press/Squat/Row

VOLUME REPS SETS BEST EFF BEST INT
7105 53 8 250 250
0.1 ~57.25 45 x 10 x 1 EFF 23% INT 18%
0.1 ~105 95 x 5 x 1 EFF 42% INT 38%
0.1 ~141.75 135 x 3 x 1 EFF 57% INT 54%
0.1 ~182.35 165 x 5 x 1 EFF 73% INT 66%
0.1 ~182.35 165 x 5 x 1 EFF 73% INT 66%
0.1 ~182.35 165 x 5 x 1 EFF 73% INT 66%
0.1 ~182.35 165 x 5 x 1 EFF 73% INT 66%
0.4 ~210 PR 165 x 15 x 1 EFF 84% INT 66%

VOLUME REPS SETS BEST EFF BEST INT
13034.95 43 8 500 500
0.1 ~149.2 135 x 5 x 1 EFF 30% INT 27%
0.1 ~248.7 225 x 5 x 1 EFF 50% INT 45%
0.1 ~309.75 295 x 3 x 1 EFF 62% INT 59%
0.2 ~381.3 345 x 5 x 1 EFF 76% INT 69%
0.2 ~381.3 345 x 5 x 1 EFF 76% INT 69%
0.2 ~381.3 345 x 5 x 1 EFF 76% INT 69%
0.2 ~381.3 345 x 5 x 1 EFF 76% INT 69%
0.3 ~439.1 345 x 10 x 1 EFF 88% INT 69%

VOLUME REPS SETS BEST EFF BEST INT
6420 36 3 248.7 225
0.7 ~235.45 PR 185 x 12 x 1 EFF 95% INT 82%
0.7 ~235.45 PR 185 x 12 x 1 EFF 95% INT 82%
0.4 ~210 165 x 12 x 1 EFF 84% INT 73%





Pressing was easy, probably could have gotten 17 or 18 if I had set it as a goal before hand. Not a bad set!

Squatting wasn't too great; technique felt off and the video shows it as well. I always used to have a problem of sitting back too far and now I think I'm letting the weight get into my knees a little too much. Not the end of the world though, I'll fix it up. First set was the slowest, sets in the middle were pretty good, then I rushed the last set a bit too much and got sloppy. Cut it off at 10 as usual.

Rows weren't bad, still have to figure out how I'm going to program them.

Solid 80% day.
Posts on September 17th