3-AD/MassFX Challenge, Part 3
This is my third performance comparison. I previously removed the measurement for Total Work Done, because I felt it did not serve any comparable purpose in measuring progression of performance (as there are ways to cheat and skew the system). However, I realized that as long as I remain integral with my lifts, as I’m the only one who could cheat (being that I am the administrator and subject), Total Work Done could be a very valuable means of measuring progression, as it does measure overall muscle endurance and stamina. However, to acquire Total Work Done data is far too burdensome, therefore, I replaced Total Work Done, which specified detailed lbs of work, with a more general Muscle Endurance/Stamina measurement, where I simply list total number of exercises + total number of sets. It’s still a useful unit of measurement, but far from perfect.
Also, I removed Peak Strength, because truly, a Peak “anything” can’t be something I derive from the middle of a workout. Such as the fifth set of my second exercise, where number one, my Hammer Presses far exceed my bench press numbers and number two, so many variables could have tainted any kind of integral results, such as every working sets & reps of my previous exercise. Lastly, I decided keep Peak Endurance out of the equation for the same reason. My body weight dips always produce the highest numbers in terms of repetitions, but my dips are always the third exercise, approximately 9th or 10th set into my workout, so I'm having trouble calling these ideals, "Peaks". However, I still maintain that the Strength/Endurance measurement of my opening bench set as being a somewhat legitimate means of measurement of progression.
Lastly, I removed Relative Performance. Avg Weight Used x Ave Reps Performed does not offer an integral reflection of progression. I could explain but I’m done writing. Just trust me.
Here are my Performance Progression Measurements from Day 4, Day 12 and Day 19, for Flat and Decline/Wide Chest. I am only comparing the first 13 sets of each workout; not comparing complete workouts.
Day 4
Flat Bench
225lbs x 14 reps
235lbs x 12 reps
255lbs x 8 reps
275lbs x 6 reps
Hammer Decline Press
270lbs x 15 reps
290lbs x 12 reps
320lbs x 11 reps
360lbs x 9 reps
360lbs x 8 reps
Dips
BW x 19 reps
BW x 12 reps
BW x 12 reps
BW x 10 reps
Day 12
Flat Bench
225lbs x 17 reps
235lbs x 11 reps
245lbs x 9 reps
255lbs x 7 reps
Hammer Wide Press
270lbs x 16 reps
290lbs x 12 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 9 reps
Dips
Body Weight x 25 reps
BW x 15 reps
BW x 16 reps
BW x 16 reps
BW x 14 reps
Day 19
Flat Bench
225lbs x 19 1/2 reps (I almost had 20, so close, but I was finished)
235lbs x 11 reps
245lbs x 8 reps
250lbs x 8 reps
Hammer Decline Press
270lbs x 20 reps
290lbs x 15 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 8 reps
Weighted Dips (current body weight, 215lbs)
Body Weight + 45lbs x 15 reps
BW + 55lbs x 12 reps
BW + 55lbs x 10 reps
BW + 55lbs x 9
Day 4 Summary
Sets Being Compared: First 13 sets.
Avg. Weight Used: 264.41lbs
Avg. Reps Performed: 11.38 reps
Peak Strength/Endurance: Flat Bench 225lbs x 14 reps
Muscle Endurance/Stamina: 4 Exercises; 18 Sets
Day 12 Summary
Sets Being Compared: First 13 sets
Avg. Weight Used: 260.30lbs
Avg. Reps Performed: 13.46 reps
Peak Strength/Endurance: Flat Bench 225lbs x 17 reps
Muscle Endurance/Stamina: 4 Exercises; 19 Sets
Day 19 Summary
Sets Being Compared: First 13 sets
Avg. Weight Used: 277.30lbs
Avg. Reps Performed: 12.11 reps
Peak Strength/Endurance: Flat Bench 225lbs x 19.5 reps
Muscle Endurance/Stamina: 5 Exercises; 21 Sets
I'm in the zone where I'm making weekly progression, which is always a fun place to be. It took about 2 to 3 weeks to get to this point, where my body has made the full transition from heavy, heavy load & low volume, to moderate load, high volume. Now I can take my workouts to 100%, where my sets peak out at maximal performance due to muscle fatigue and not neuromuscular shock.
P.S. The strength gap between myself and my 230lbs workout partner is shrinking week by week. I actually out performed him in the opening bench press, but he was tired that day. 3-AD/MassFX are really revealing their positive strength effects.