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asambol
Age 30 , BW 89.5
Join Date: 2015-03-09.
Following: 4.
Insert Post:
Your are on Tuesday 17, Jul 2018
-- Bodyweight: 89.5
VOLUME REPS SETS BEST EFF BEST INT
5730 48 11 220 220
0.1 ~24.85 20 x 10 x 1 EFF 11% INT 9%
0.1 ~65.7 60 x 5 x 1 EFF 30% INT 27%
0.1 ~104.55 100 x 3 x 1 EFF 48% INT 45%
~122.65 120 x 2 x 1 EFF 56% INT 55%
0.1 ~143.1 140 x 2 x 1 EFF 65% INT 64%
160 x 1 x 1 EFF 73% INT 73%
0.2 ~186.2 170 x 5 x 1 EFF 85% INT 77%
↑ RPE 8
0.2 ~186.2 170 x 5 x 1 EFF 85% INT 77%
↑ RPE 8
0.2 ~186.2 170 x 5 x 1 EFF 85% INT 77%
↑ RPE 9
0.2 ~186.2 170 x 5 x 1 EFF 85% INT 77%
↑ RPE 9
0.2 ~186.2 170 x 5 x 1 EFF 85% INT 77%
↑ RPE 9

need to work on setup consistency, a lot of reps were sloppy with bracing. driving hips up before reps worked well, but seems like a bad habit for consistency

DELETE RENAME Records (PRs) # Bench Press (paused)
VOLUME REPS SETS BEST EFF BEST INT
4450 55 8 143.75 142.5
0.1 ~24.85 20 x 10 x 1 EFF 17% INT 14%
0.1 ~65.7 60 x 5 x 1 EFF 46% INT 42%
0.1 ~87.6 80 x 5 x 1 EFF 61% INT 56%
0.1 ~94.1 90 x 3 x 1 EFF 65% INT 63%
0.3 ~120.9 102.5 x 8 x 1 EFF 84% INT 72%
↑ RPE 8
0.3 ~120.9 102.5 x 8 x 1 EFF 84% INT 72%
↑ RPE 9
0.3 ~120.9 102.5 x 8 x 1 EFF 84% INT 72%
↑ RPE 8.5
0.3 ~120.9 102.5 x 8 x 1 EFF 84% INT 72%
↑ RPE 9


DELETE RENAME Records (PRs) # Bench Press (legs up)
VOLUME REPS SETS BEST EFF BEST INT
2800 32 4 115 110
0.4 ~103.2 PR 87.5 x 8 x 1 EFF 90% INT 80%
↑ RPE 8.5
0.4 ~103.2 PR 87.5 x 8 x 1 EFF 90% INT 80%
↑ RPE 9
0.4 ~103.2 PR 87.5 x 8 x 1 EFF 90% INT 80%
↑ RPE 8.5
0.4 ~103.2 PR 87.5 x 8 x 1 EFF 90% INT 80%
↑ RPE 9


VOLUME REPS SETS BEST EFF BEST INT
2506 28 3 132.4 116.5
0.6 ~111.25 BW x 13 x 1 EFF 84% INT 77%
↑ RPE 9.5
0.3 ~105.55 BW x 8 x 1 EFF 80% INT 77%
↑ RPE 9.5
0.3 ~102.95 BW x 7 x 1 EFF 78% INT 77%
↑ RPE 10

Rest: 1.5min

VOLUME REPS SETS BEST EFF BEST INT
1800 36 3 89.75 80
0.4 ~62.15 PR 50 x 14 x 1 EFF 69% INT 63%
0.3 ~62.15 50 x 12 x 1 EFF 69% INT 63%
0.3 ~62.15 50 x 10 x 1 EFF 69% INT 63%


DELETE RENAME Records (PRs) # Abductor Machine
VOLUME REPS SETS BEST EFF BEST INT
2100 42 3 68.4 55
2+ ~62.15 PR 50 x 14 x 3 EFF 91% INT 91%


DELETE RENAME Records (PRs) # Adductor Machine
VOLUME REPS SETS BEST EFF BEST INT
2100 42 3 68.4 55
2+ ~62.15 PR 50 x 14 x 3 EFF 91% INT 91%
Posts on July 17th