wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Monday 15, Oct 2012
Custom ~1RM (EFF) Factor = 42.
C6.W1 Press/Squat/Row

VOLUME REPS SETS BEST EFF BEST INT
7575 50 7 250 250
0.2 ~120.9 95 x 10 x 1 EFF 48% INT 38%
0.1 ~149.2 135 x 5 x 1 EFF 60% INT 54%
0.2 ~187.9 170 x 5 x 1 EFF 75% INT 68%
0.2 ~187.9 170 x 5 x 1 EFF 75% INT 68%
0.2 ~187.9 170 x 5 x 1 EFF 75% INT 68%
0.2 ~187.9 170 x 5 x 1 EFF 75% INT 68%
0.5 ~216.35 PR 170 x 15 x 1 EFF 87% INT 68%

VOLUME REPS SETS BEST EFF BEST INT
14220 46 9 500 500
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 ~288.75 275 x 3 x 1 EFF 58% INT 55%
0.1 ~330.75 315 x 3 x 1 EFF 66% INT 63%
0.2 ~392.35 355 x 5 x 1 EFF 78% INT 71%
0.2 ~392.35 355 x 5 x 1 EFF 78% INT 71%
0.2 ~392.35 355 x 5 x 1 EFF 78% INT 71%
0.2 ~392.35 355 x 5 x 1 EFF 78% INT 71%
0.3 ~451.8 355 x 10 x 1 EFF 90% INT 71%

VOLUME REPS SETS BEST EFF BEST INT
6200 80 5 150 125
0.2 ~76.35 60 x 10 x 1 EFF 51% INT 48%
0.3 ~101.8 80 x 10 x 1 EFF 68% INT 64%
1 ~127.25 100 x 20 x 1 EFF 85% INT 80%
0.6 ~101.8 80 x 20 x 1 EFF 68% INT 64%
0.4 ~76.35 60 x 20 x 1 EFF 51% INT 48%





Pressing didn't feel as clean as usual today but still managed to bang out 15 with probably a rep or 2 in the tank. Can't really complain about that.

I was gonna try the high bar thing today and did all my warmups high bar, but by the time I got up to 315 I realized I didn't like it as much as I thought, haha... I'm still considering switching at some point in the future or at least incorporating them, but 6 weeks out from a meet is probably not a good time to switch squatting styles, haha... First set was actually the hardest (weird), and I was a little slow on the fourth set too. Still managed to rip through 10 on the last set though. It's funny how that works. If I know I only have to do 5, the 5th rep is hard. If I want to do 10, even the 9th rep is easy.... So stupid.

Rows were actually hellish. I had an insane lat pump after the set with the 100, which is something I've never felt from a dumbbell row. I was shakey as hell after those sets, felt worse than doing those stupid 100 rep barbell curls, haha... Felt like I really got some real work in on these for once though so that's cool.

80% day!
Posts on October 15th