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nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Wednesday 19, Sep 2012
Custom ~1RM (EFF) Factor = 42.
C5.W1 Bench/Pause Squat/Chins

VOLUME REPS SETS BEST EFF BEST INT
10440 61 8 356.35 353
0.2 ~57.25 PR 45 x 20 x 1 EFF 16% INT 13%
0.1 ~149.2 135 x 5 x 1 EFF 42% INT 38%
0.1 ~215.25 205 x 3 x 1 EFF 60% INT 58%
0.2 ~276.3 250 x 5 x 1 EFF 78% INT 71%
0.2 ~276.3 250 x 5 x 1 EFF 78% INT 71%
0.2 ~276.3 250 x 5 x 1 EFF 78% INT 71%
0.2 ~276.3 250 x 5 x 1 EFF 78% INT 71%
0.4 ~318.2 PR 250 x 13 x 1 EFF 89% INT 71%

VOLUME REPS SETS BEST EFF BEST INT
7390 28 5 425.25 405
0.1 ~149.2 135 x 5 x 1 EFF 35% INT 33%
0.1 ~215.25 205 x 3 x 1 EFF 51% INT 51%
0.1 ~281.85 255 x 5 x 1 EFF 66% INT 63%
0.2 ~326.05 295 x 5 x 1 EFF 77% INT 73%
0.6 ~426.35 PR 335 x 10 x 1 EFF 100% INT 83%

VOLUME REPS SETS BEST EFF BEST INT
6960 29 6 286.35 263
0.6 ~265.25 240 x 5 x 1 EFF 93% INT 91%
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%
0.2 ~245.85 240 x 2 x 1 EFF 86% INT 91%
1.1 ~305.45 PR 240 x 10 x 1 EFF PR% INT 91%
↑ (Partner assisted)





I needed 16 on the bench to PR (would've been a huge PR) but didn't have it today. Hard to really kill on AMRAP set on a 5x5 day like this so it was a bit of a long shot, but still happy with 13. Certainly not a bad effort on my part, and I know I will be able to hit better sets in the following weeks when there's less volume, so it's all good.

Pause squats were hard; felt like my face was going to explode in the hole of every rep, haha... 10 is a PR though, so that's cool.

Continuing with the Fighter Pullup program (although on a sort of sporadic schedule). The 5 rep sets were tough but I made it through. Added one extra balls out set at the end where I had my training partner hold my ankles to get in some higher reps. Just like this: http://www.exrx.net/WeightExercises/LatissimusDorsi/AsUnderhandChinupPartner.html

Much prefer these to using a band since the strength curve is more consistent. Hard to quantify, but the extra help puts the weight I'm lifting down in the 80% range or so, which feels much better on my elbows vs. having to do chinups with a much higher percentage of my max. Wish I could figure out a way to do this at home! Haha... Maybe rig up something that slings over the pullup bar with weights on that end to counter balance a bit? DIY assisted pullup machine!

80% day!
Posts on September 19th