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Duke309
Age --- , BW 199.4
Join Date: 2014-07-19.
Insert Post:
Your are on Tuesday 13, Mar 2018
-- Bodyweight: 191.4
DELETE RENAME Records (PRs) # Wide Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
7250 36 5 292.15 245
0.1 ~147.85 135 x 5 x 1 EFF 51% INT 55%
0.1 ~193.4 185 x 3 x 1 EFF 66% INT 76%
0.8 ~267.3 215 x 10 x 1 EFF 91% INT 88%
0.8 ~267.3 215 x 10 x 1 EFF 91% INT 88%
0.7 ~253.6 215 x 8 x 1 EFF 87% INT 88%

Use lower intensity on wide grip, left pec kinda felt bad
Warm up with flys before bench especially wide grip
make sure shoulders are external rotated

VOLUME REPS SETS BEST EFF BEST INT
5550 30 3 267.3 215
2+ ~230 185 x 10 x 3 EFF 86% INT 86%
↑ comp grip


VOLUME REPS SETS BEST EFF BEST INT
4320 48 4 118.1 95
2+ ~111.9 90 x 12 x 4 EFF 95% INT 95%


VOLUME REPS SETS BEST EFF BEST INT
600 40 4 18.65 15
2+ ~18.65 15 x 10 x 4 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1200 40 4 68.4 55
0.9 ~37.3 30 x 10 x 4 EFF 55% INT 55%


VOLUME REPS SETS BEST EFF BEST INT
1200 40 4 --- ---
~37.3 30 x 10 x 4 EFF --- INT ---


DELETE RENAME Records (PRs) # Tri Extension (Rope)
VOLUME REPS SETS BEST EFF BEST INT
3200 40 4 111.9 90
2+ ~99.45 80 x 10 x 4 EFF 89% INT 89%
Posts on March 13th