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A 10x3 weight is going to be roughly 85% for the "average" person or your 5RM for nearly everyone.
So on the very last day of the program, if you divide the weight you use for 10x3 by 0.85 then that will roughly be the weight you can do for 1 rep
I have abandoned rep calculations and just compare with the same rep/set from past. The thing with any program is that fatigue varies so much that you can't even really compare week 3 with week 4 unless you repeat the same thing. It's a tangent I know- but on my white board I have 1rm, 2rm, 3rm and so on because I have not found a way of converting one rep range to another let alone reps for multiple sets.
83kg bw. All training done fasted. Still don't really know why but that works a lot better for me it seems.
Oni: i went from 150 to 170. And 170 to 185. Will probably run another base cycle soon. Want 200!
150kg deadlift. 15kg more than last PB 3 months ago.
Pretty happy with that. Especially because I lost count of the weights I was aiming for 150, so when I'd nailed what I thought I was 140, I put on 10kg (too much, tut tut) and failed it… then deloaded and double-checked the numbers and realised I'd done 150 already. Annoying, I would have had more in me, if I hadn't burned out with the 10kg I could have at least gone 152.5 or something. Ah well. Am I the only one who forgets how to count when they're within 30cm of a bar?
The time when I need to buy new plates is in sight!
Hard to feel too good about it with the lifts going down in here though — some impressive (intimidating?) PBs being set!
Some great pbs beng set. 240kg is a big number. That is my aim for deadlift in 2013. It would be a masters record 50+ in PA, although it may be shattered by the time i am back in shape.
The missus got yet another DL PB. 60kg, which is very nearly her own current weight, IIRC. Only started deadlifting recently too! And textbook form for the win.
I'm trying to be a PT for her - yeah, scary. Hopefully, I'm doing okay. She sure is, so that's a good start.