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EightyBam
Age 32 , BW 99
Join Date: 2014-01-19.
Following: 12.
Insert Post:
Your are on Tuesday 17, Oct 2017
-- Bodyweight: 99
planned to do sumo 170kg x 5 x 5 today with my wider stance but my hips were killing me so i ditched it

VOLUME REPS SETS BEST EFF BEST INT
3540 26 12 202.5 202.5
~71.55 70 x 2 x 1 EFF 35% INT 35%
0.1 ~125.45 120 x 3 x 1 EFF 62% INT 59%
↑ slow
0.2 ~143.1 140 x 2 x 3 EFF 71% INT 69%
↑ painful
0.1 ~153.35 150 x 2 x 1 EFF 76% INT 74%
0.1 ~163.55 160 x 2 x 1 EFF 81% INT 79%
↑ belkin style, painful
160 x 1 x 1 EFF 79% INT 79%
↑ usual narrow style, still hurts
160 x 1 x 1 EFF 79% INT 79%
↑ belkin style, hurts
140 x 1 x 1 EFF 69% INT 69%
0.2 ~153.35 140 x 5 x 1 EFF 76% INT 69%
0.1 ~146.35 140 x 3 x 1 EFF 72% INT 69%


observations:

if i'm going to do belkin style (even if narrow), then i need my shins more vertical, otherwise i'll need to pull the bar towards me

and with belkin style, i need to focus on pulling from my shoulder blades, otherwise i get pitched forward

VOLUME REPS SETS BEST EFF BEST INT
4080 52 11 117.5 117.5
0.1 ~21.9 20 x 5 x 1 EFF 19% INT 17%
0.1 ~54.75 50 x 5 x 1 EFF 47% INT 43%
0.1 ~65.7 60 x 5 x 1 EFF 56% INT 51%
0.1 ~76.65 70 x 5 x 1 EFF 65% INT 60%
0.2 ~87.6 80 x 5 x 1 EFF 75% INT 68%
0.1 ~92 90 x 2 x 1 EFF 78% INT 77%
1.7 ~109.5 100 x 5 x 5 EFF 93% INT 85%
↑ doing my 5RM for 5 sets :)


apparently my hole torso shift to the right as i initiate each press

also, my butt & legs are asymmetric on the bench, with my right leg touching the bench and my left leg splayed out to the side

DELETE RENAME Records (PRs) # Pause squat (high-bar)
VOLUME REPS SETS BEST EFF BEST INT
2630 22 5 185 185
0.1 ~85.6 80 x 4 x 1 EFF 46% INT 43%
0.1 ~125.45 120 x 3 x 1 EFF 68% INT 65%
0.5 ~142.4 130 x 5 x 3 EFF 77% INT 70%


descending slower and controlling the bottom position more so i don't hurt my knee or my hips

VOLUME REPS SETS BEST EFF BEST INT
2370 42 7 90 90
0.1 ~21.9 20 x 5 x 1 EFF 24% INT 22%
0.1 ~43.8 40 x 5 x 1 EFF 49% INT 44%
0.1 ~54.75 50 x 5 x 1 EFF 61% INT 56%
0.1 ~61.35 60 x 2 x 1 EFF 68% INT 67%
0.3 ~80.2 68 x 8 x 1 EFF 89% INT 76%
0.3 ~80.2 68 x 8 x 1 EFF 89% INT 76%
0.4 ~82.3 PR 68 x 9 x 1 EFF 91% INT 76%
↑ tried for 10 on the last set but the 9th was too grindy
Posts on October 17th