wait...
danharp
Age --- , BW 82.2
Join Date: 2015-09-08.
Insert Post:
Your are on Sunday 23, Sep 2018
-- Bodyweight: 82.2
VOLUME REPS SETS BEST EFF BEST INT
2150.6 23 4 115.25 105.5
2+ ~109.35 BW + 20 x 4 x 2 EFF 95% INT 97%
1.7 ~111.95 BW + 20 x 5 x 1 EFF 97% INT 97%
0.5 ~102.2 BW x 10 x 1 EFF 89% INT 78%

with weighted chins as a dropset before BW

VOLUME REPS SETS BEST EFF BEST INT
2025 45 3 62.15 50
2+ ~55.95 45 x 15 x 3 EFF 90% INT 90%
↑ +amrap last set or something

deadstop/paused at the top and slow descent
This is good, focused

DELETE RENAME Records (PRs) # Smith Machine Incline Press
VOLUME REPS SETS BEST EFF BEST INT
2160 31 6 87.6 80
0.3 ~70.75 60 x 8 x 1 EFF 81% INT 75%
1.3 ~82.55 70 x 8 x 2 EFF 94% INT 88%
2+ ~83.65 80 x 3 x 1 EFF 95% INT 100%
↑ paused
2+ ~81.8 80 x 2 x 2 EFF 93% INT 100%
↑ paused

DELETE RENAME Records (PRs) # Smith Guillotine Press
VOLUME REPS SETS BEST EFF BEST INT
1800 60 3 70.75 60
1.2 ~37.3 30 x 20 x 3 EFF 53% INT 50%


Cable Row or Rear Delt sth, 3x15-20 + drop
Single arm lat pulldowns, 3x10 +drop

Cable Fly, lower to upper

Bi/Tri pump work

Straight arm pulldowns for stretch
Pushups/Pullups/Chins whenever
Lateral raises whenever too
Posts on September 23rd