wait...
danharp
Age --- , BW 82.8
Join Date: 2015-09-08.
Insert Post:
Your are on Sunday 14, Jan 2018
-- Bodyweight: 82.1
Legs B

Warm up

Extensions/makeshift GHRs or curls/lunges, whatever
DELETE RENAME Records (PRs) # Laying Leg Raise
VOLUME REPS SETS BEST EFF BEST INT
0 50 3 0 0
~0 0 x 20 x 1 EFF --- INT ---
~0 0 x 15 x 2 EFF --- INT ---
↑ + obliques at the end


DELETE RENAME Records (PRs) # Sumo Deficit Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2380 17 5 170 170
0.7 ~146.35 140 x 3 x 4 EFF 86% INT 82%
0.3 ~153.35 140 x 5 x 1 EFF 90% INT 82%

Double overhand grip, no problems until higher reps

DELETE RENAME Records (PRs) # Deficit Deadlift
VOLUME REPS SETS BEST EFF BEST INT
4000 40 4 180 180
0.9 ~124.3 100 x 10 x 4 EFF 69% INT 56%

good, braced, long rests

VOLUME REPS SETS BEST EFF BEST INT
32000 200 4 497.3 400
2+ ~198.9 160 x 50 x 4 EFF 40% INT 40%

DELETE RENAME Records (PRs) # Calf Raises (Leg Press)
VOLUME REPS SETS BEST EFF BEST INT
9600 60 4 298.4 240
1.8 ~198.9 160 x 15 x 4 EFF 67% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
1200 48 4 --- ---
~31.1 25 x 12 x 4 EFF --- INT ---


Leg Extensions/Curls, then single leg

DELETE RENAME Records (PRs) # Calf Raises (Smith)
VOLUME REPS SETS BEST EFF BEST INT
1800 60 6 74.6 60
1.2 ~37.3 30 x 10 x 6 EFF 50% INT 50%

loaded stretching

DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
0 50 1 24.85 20
~0 0 x 50 x 1 EFF --- INT ---
↑ with some unilaterals, not sure about them


bicep curlllss

Reverse Hypers
foam roll
Posts on January 14th