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Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Friday 05, Jul 2013
Custom ~1RM (EFF) Factor = 42.
July 5, 2013 - Bench/Pause Squat/DB Rows

VOLUME REPS SETS BEST EFF BEST INT
6570 35 9 381.8 380.3
0.1 ~57.25 45 x 10 x 1 EFF 15% INT 12%
0.1 ~149.2 135 x 5 x 1 EFF 39% INT 35%
0.1 ~204.45 185 x 5 x 1 EFF 54% INT 49%
0.1 ~236.25 225 x 3 x 1 EFF 62% INT 59%
275 x 1 x 1 EFF 72% INT 72%
0.1 315 x 1 x 1 EFF 83% INT 83%
0.1 350 x 1 x 1 EFF 92% INT 92%
PR 385 x 1 x 1 EFF PR% INT PR%
↑ PR
0.5 ~378 PR 315 x 8 x 1 EFF 99% INT 83%
↑ PR

VOLUME REPS SETS BEST EFF BEST INT
4620 17 5 465 465
0.1 ~149.2 135 x 5 x 1 EFF 32% INT 29%
0.1 ~236.25 225 x 3 x 1 EFF 51% INT 48%
0.1 ~330.75 315 x 3 x 1 EFF 71% INT 68%
↑ (no belt)
0.1 ~383.25 365 x 3 x 1 EFF 82% INT 78%
↑ (no belt)
0.3 ~430.5 PR 410 x 3 x 1 EFF 93% INT 88%
↑ PR (no belt)

VOLUME REPS SETS BEST EFF BEST INT
4750 40 2 159.1 125
0.5 ~127.25 100 x 10 x 1 EFF 80% INT 80%
2+ ~159.1 PR 125 x 30 x 1 EFF 100% INT 100%







No complaints about today. Bench felt strong as hell during warmups so decided to try for a heavier single than usual. 385 went up pretty damn slow but I'm still happy with it. For some reason I have to descend really slow with heavy bench attempts or it really bothers my forearms and elbows. Keeps my paused benching strong at least.

Pause squats felt super easy too. 405 was my best triple before this, but I've never done a real 3RM on these. 410 for 3 is technically a PR but I know I have tons left in the tank on these. Probably good for 455 x 3 or something.

DB Rows were unpleasant on the whole system (it's 30 reps ffs) but the reps themselves weren't a struggle. Grip felt strong.

This was probably a 4 day. Woot.
Posts on July 05th