wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
Insert Post:
Your are on Monday 05, Nov 2012
Custom ~1RM (EFF) Factor = 42.
-- Bodyweight: 248
C7.W1 Press/Squat/Chins

VOLUME REPS SETS BEST EFF BEST INT
4995 27 5 250 250
0.1 ~194.25 185 x 3 x 1 EFF 78% INT 74%
0.1 ~194.25 185 x 3 x 1 EFF 78% INT 74%
0.1 ~194.25 185 x 3 x 1 EFF 78% INT 74%
0.1 ~194.25 185 x 3 x 1 EFF 78% INT 74%
0.6 ~235.45 PR 185 x 15 x 1 EFF 94% INT 74%

VOLUME REPS SETS BEST EFF BEST INT
5700 15 5 515.45 500
0.1 ~399 380 x 3 x 1 EFF 77% INT 76%
0.1 ~399 380 x 3 x 1 EFF 77% INT 76%
0.1 ~399 380 x 3 x 1 EFF 77% INT 76%
0.1 ~399 380 x 3 x 1 EFF 77% INT 76%
0.1 ~399 380 x 3 x 1 EFF 77% INT 76%

VOLUME REPS SETS BEST EFF BEST INT
8680 35 6 311.8 263
0.8 ~274.1 248 x 5 x 1 EFF 88% INT 94%
0.8 ~274.1 248 x 5 x 1 EFF 88% INT 94%
0.8 ~274.1 248 x 5 x 1 EFF 88% INT 94%
0.8 ~274.1 248 x 5 x 1 EFF 88% INT 94%
0.8 ~274.1 248 x 5 x 1 EFF 88% INT 94%
1.7 ~315.65 PR 248 x 10 x 1 EFF PR% INT 94%
↑ (partner assisted)

DELETE RENAME Records (PRs) # Back Extensions
VOLUME REPS SETS BEST EFF BEST INT
9200 30 3 369.1 290
2+ ~369.1 290 x 10 x 1 EFF 100% INT 100%
2+ ~400.9 PR 315 x 10 x 1 EFF PR% INT PR%
2+ ~400.9 PR 315 x 10 x 1 EFF PR% INT PR%



First time doing a 3's cycle, felt pretty solid. The pressing got hella ugly but it's a PR so whatever, haha... I am probably going to be more conservative on the pressing for the rest of the cycle so I can prioritize my bench.

Squats I just kept to a minimum because it's supposed to be a deload week, but I had to skip it to get the cycle to lineup right with the meet. So minimum reps means I still get the work in but get a little extra room for recovery as well. These were very fast and explosive and felt great.

Chins felt STRONG today. I don't remember the last time I could bang out 5 reps this easily. I credit the DB rows, upper back is feeling really strong since adding those in. Definitely going to keep doing those.

Back extensions were good. I did the weighted vest + a 25 pound plate this time for the last two sets. I held the last rep on the last set for 10 seconds and had the most awful lower back pump for about 30 minutes afterwards. Still enjoying these.

Solid day.
Posts on November 05th