wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
Insert Post:
Your are on Wednesday 26, Sep 2012
Custom ~1RM (EFF) Factor = 42.
C5.W1 Bench/Pause Squats/Rows

VOLUME REPS SETS BEST EFF BEST INT
5670 21 3 356.35 353
0.2 ~298.4 270 x 5 x 1 EFF 84% INT 76%
0.2 ~298.4 270 x 5 x 1 EFF 84% INT 76%
0.5 ~343.65 PR 270 x 11 x 1 EFF 96% INT 76%

VOLUME REPS SETS BEST EFF BEST INT
4610 14 3 426.35 405
0.1 ~288.75 275 x 3 x 1 EFF 68% INT 68%
0.1 ~330.75 315 x 3 x 1 EFF 78% INT 78%
0.7 ~426 PR 355 x 8 x 1 EFF 100% INT 88%

VOLUME REPS SETS BEST EFF BEST INT
6660 36 3 248.7 225
0.7 ~235.45 185 x 12 x 1 EFF 95% INT 82%
0.7 ~235.45 185 x 12 x 1 EFF 95% INT 82%
0.7 ~235.45 185 x 12 x 1 EFF 95% INT 82%





Really wanted 12 on the bench, but I'll take 11. Running on about 5 hours sleep each night for the last week and one meal a day because of school; really going to need to figure out a way to organize my time a bit better! Might shift to 2 days a week soon...

Squats were hard as hell. After rep 1 I knew going for 8 was a bad idea. Still got it but the last 3 or 4 reps weren't pretty. Had a bit of a headache for a few hours afterwards from the pressure of sitting in the hole for 3 seconds 8 times, haha...

Rows were pretty easy. Will up the weight next time!
Posts on September 26th