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ijzersterk_faab
Age 24 , BW 66
Join Date: 2015-09-30.
Following: 39.
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Your are on Wednesday 22, Nov 2017
-- Bodyweight: 66
Skinny bitch represent.

Both clavicle still hurt a lot. Tried stretching it out with ball, but the pain goes away temporarily. Probably caused it by popping out my shoulder with seal row (unintentionally) to increase ROM.

DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
2450 33 9 112.5 112.5
0.2 ~43.8 40 x 5 x 2 EFF 39% INT 36%
0.1 ~64.2 60 x 4 x 1 EFF 57% INT 53%
0.1 ~81.8 80 x 2 x 1 EFF 73% INT 71%
0.1 90 x 1 x 1 EFF 80% INT 80%
1.2 ~104.3 PR 97.5 x 4 x 4 EFF 93% INT 87%
↑ @7.5-ls8

^bringing the bar forward hurts

DELETE RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
2494.5 18 11 211 211
0.1 ~76.65 70 x 5 x 1 EFF 36% INT 33%
0.1 ~120.5 110 x 5 x 1 EFF 57% INT 52%
150 x 1 x 1 EFF 71% INT 71%
0.1 190 x 1 x 1 EFF 90% INT 90%
0.2 200 x 1 x 1 EFF 95% INT 95%
1 212 x 1 x 1 EFF 100% INT 100%
↑ bar drifted away frmo me at beginning -> too close to bar
222.5 x 0 x 1 EFF --- INT ---
↑ misloaded
PR 212.5 x 1 x 1 EFF PR% INT PR%
↑ @9
2+ 210 x 1 x 3 EFF 100% INT 100%
↑ @8.5

^right-hand sometimes gets stuck behind quad.
^try chalking only the inside of my hand
=avoid fingertops, palm, because it leaves chalk for my fingers to catch onto
^Anterior pelvic tilt
^next time: warm up glutes and hips better


VOLUME REPS SETS BEST EFF BEST INT
480 24 3 89.75 80
0.3 ~23.6 20 x 8 x 3 EFF 26% INT 25%
↑ per hand,


DELETE RENAME Records (PRs) # Norris Leg Raise
VOLUME REPS SETS BEST EFF BEST INT
1584 24 3 86.4 69.5
2+ ~77.85 BW x 8 x 3 EFF 90% INT 95%


VOLUME REPS SETS BEST EFF BEST INT
252 21 3 23.6 20
0.5 ~13.8 12 x 7 x 3 EFF 59% INT 60%


Hyperextension

VOLUME REPS SETS BEST EFF BEST INT
1200 24 3 85.4 68.7
0.9 ~58.95 50 x 8 x 3 EFF 69% INT 73%


shoulder db circles

smith machine push thing
Posts on November 22nd