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AMac
Age --- , BW 242
Join Date: 2013-11-10.
Following: 9.
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Your are on Thursday 09, Aug 2018
-- Bodyweight: 242
Warmup:
Lisa band stretch
dynamic WU
90/90
groiners
cossacks
single arm, single leg pallof press
T-spine mobility
active straight leg raise

VOLUME REPS SETS BEST EFF BEST INT
8024.85 12 6 771.6 771.6
270 x 1 x 1 EFF 77% INT 77%
0.1 300 x 1 x 1 EFF 86% INT 86%
0.1 325 x 1 x 1 EFF 93% INT 93%
0.2 ~313.65 300 x 3 x 1 EFF 90% INT 86%
0.2 ~318.85 305 x 3 x 1 EFF 91% INT 87%
0.3 ~324.1 310 x 3 x 1 EFF 93% INT 89%


break...

VOLUME REPS SETS BEST EFF BEST INT
6217.05 12 3 551.15 551.15
2 ~251.4 PR 235 x 4 x 3 EFF PR% INT 94%


Single Arm KB Row 150x3x8

Deadlifts felt pretty good today. 716 was fast and felt good, both 661x3 and 672x3 felt pretty solid, although I think I might have been a touch sloppy on 672. I felt I maybe didn't get tight enough and my hamstrings were a little tired at the end. the 683 wasn't great, first rep was fine but it bounced when I put it down, second rep was fast but I felt my upper back wasn't tight and the top was sticky so I didn't get a great lockout. Rep 3 my right hand started to open up, which never happens. Still locked it out but it wasn't as great as I was hoping. However, it was objectively still a solid deadlift day. After a break I hit some pause squats with long pauses, these felt very strong.
Posts on August 09th