wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
Insert Post:
Your are on Friday 03, May 2013
Custom ~1RM (EFF) Factor = 42.
May 3, 2013 - C2.W3 Bench/Pause Squat/DB Row

VOLUME REPS SETS BEST EFF BEST INT
4650 16 4 375.45 369.25
0.2 ~281.85 255 x 5 x 1 EFF 75% INT 69%
↑ (paused)
0.1 ~304.5 290 x 3 x 1 EFF 81% INT 79%
↑ (paused)
0.1 335 x 1 x 1 EFF 89% INT 91%
↑ (paused-ish)
0.4 ~361.65 310 x 7 x 1 EFF 96% INT 84%

VOLUME REPS SETS BEST EFF BEST INT
5855 16 5 426.35 410
0.1 ~341.25 325 x 3 x 1 EFF 80% INT 79%
0.2 ~367.5 350 x 3 x 1 EFF 86% INT 85%
1 405 x 1 x 1 EFF 95% INT 99%
PR 465 x 1 x 1 EFF PR% INT PR%
0.8 ~444 PR 370 x 8 x 1 EFF PR% INT 90%

VOLUME REPS SETS BEST EFF BEST INT
4000 40 1 --- ---
~127.25 PR 100 x 40 x 1 EFF --- INT ---



Damn solid day.

Wanted 8 on the bench but 7 is still pretty damn good considering.

Pause squats felt strong as hell, I did the first rep at 350 with a stance so narrow that my heels were touching, basically as a joke since a friend that came by to train was commenting on how narrow my normal squat stance has gotten. Probably a bad idea, might have tweaked my back a tiny bit, hah... Still crushed 465 randomly for a single, and hit 370 for 8 when I was only meant to do 3.

Rowing 100s for a set of 40 ain't bad either.

I'm on a warpath to nationals now. Easy 3 day.
Posts on May 03rd