wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Monday 07, Jan 2013
Custom ~1RM (EFF) Factor = 42.
-- Bodyweight: 245
Nationals Prep C1.W3 Press/Squat/Chin

VOLUME REPS SETS BEST EFF BEST INT
4355 33 7 275 275
0.1 ~57.25 45 x 10 x 1 EFF 21% INT 16%
0.1 ~105 95 x 5 x 1 EFF 38% INT 35%
0.1 ~141.75 135 x 3 x 1 EFF 52% INT 49%
185 x 1 x 1 EFF 67% INT 67%
205 x 1 x 1 EFF 75% INT 75%
0.1 235 x 1 x 1 EFF 85% INT 85%
0.4 ~254.55 PR 200 x 12 x 1 EFF 93% INT 73%

VOLUME REPS SETS BEST EFF BEST INT
7420 24 7 547.25 523.6
0.1 ~149.2 135 x 5 x 1 EFF 27% INT 26%
0.1 ~236.25 225 x 3 x 1 EFF 43% INT 43%
0.1 ~330.75 315 x 3 x 1 EFF 60% INT 60%
365 x 1 x 1 EFF 67% INT 70%
405 x 1 x 1 EFF 74% INT 77%
↑ (no belt)
0.1 455 x 1 x 1 EFF 83% INT 87%
↑ (no belt)
0.4 ~496.35 390 x 10 x 1 EFF 91% INT 74%

VOLUME REPS SETS BEST EFF BEST INT
6125 25 6 315.65 263
0.4 ~257.25 245 x 3 x 1 EFF 82% INT 93%
0.4 ~257.25 245 x 3 x 1 EFF 82% INT 93%
0.4 ~257.25 245 x 3 x 1 EFF 82% INT 93%
0.4 ~257.25 245 x 3 x 1 EFF 82% INT 93%
0.4 ~257.25 245 x 3 x 1 EFF 82% INT 93%
1.4 ~311.8 245 x 10 x 1 EFF 99% INT 93%
↑ (partner assisted)









So today could've gone worse, haha... All time calculated PR on the press, and demolished 235 for a super easy single. Was tempted to go heavier but 235 is my training max and I have to follow my own rules. Last rep on the 200x12 was pretty ugly, haha...

Squats felt really solid. I forgot to mention I have switched back to a thumbs around, wrists bent back grip and it is MUCH better on my elbows and keeps the bar in the correct position easier as well. Sorry Rippetoe :( 455 beltless is a beltless PR I guess, but it was stupidly easy so it's not really worth mentioning. Pretty sure I could squat 500 without a belt with no issues. 390x10 isn't a PR but I cut those sets off at 10, so that's all I was doing. I bet I could've done like 15+ if I really wanted but who really wants to do that...

Chins were alright, was originally gonna do 10 sets of 3 but they were starting to get hard and I was taking 90 second rest periods, so the fatigue was adding up. The partner assisted set blew my lats up like no tomorrow, love being able to do the higher rep sets somehow.

Solid day.
Posts on January 07th