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nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Monday 26, Aug 2013
Custom ~1RM (EFF) Factor = 42.
August 26, 2013 - 5/3/1 C1W1 Press/Squat/Chins

VOLUME REPS SETS BEST EFF BEST INT
4225 25 3 275 275
0.1 ~160.25 145 x 5 x 1 EFF 58% INT 53%
0.1 ~176.85 160 x 5 x 1 EFF 64% INT 58%
0.4 ~229.1 180 x 15 x 1 EFF 83% INT 65%

VOLUME REPS SETS BEST EFF BEST INT
6575 20 3 465 465
0.1 ~315 285 x 5 x 1 EFF 68% INT 61%
0.2 ~353.7 320 x 5 x 1 EFF 76% INT 69%
0.4 ~451.8 PR 355 x 10 x 1 EFF 97% INT 76%

VOLUME REPS SETS BEST EFF BEST INT
6885 27 4 315.65 263
1.7 ~281.85 255 x 5 x 1 EFF 89% INT 97%
1.7 ~281.85 255 x 5 x 1 EFF 89% INT 97%
2+ ~297.5 255 x 7 x 1 EFF 94% INT 97%
2+ ~324.55 PR 255 x 10 x 1 EFF PR% INT 97%
↑ (partner assisted)





First week back into real structured training, everything was easy (except of course the chinups.)

Press went super easy as expected, cut the top set off at 15 because it was getting silly.

Squats were very easy as well. Expected 355 x 10 to be a little tougher just because high rep pause squats are a special kind of torture, but it was no problem at all. I'm exclusively pause squatting for the indefinite future as they have a really good therapeutic effect on my hips and keeping my sciatica at bay, so I figure why not. No competitions lined up until April anyways, so I can bring the regular squats back in a few cycles out from the next meet.

Chins were tough but felt fine on the elbows which is nice. The set of 7 was a real grind but I'm still pretty happy to get 7 reps at such a high bodyweight. Looking forward to seeing these numbers go up as the bodyweight goes down.

Solid 3 day for sure.
Posts on August 26th