wait...
ijzersterk_faab
Age 24 , BW 66.6
Join Date: 2015-09-30.
Following: 39.
Insert Post:
Your are on Monday 19, Jun 2017
-- Bodyweight: 67.5
No knee sleeves

DELETE RENAME Records (PRs) # Squat Lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
2340 24 8 167.5 167.5
0.1 ~65.7 60 x 5 x 1 EFF 39% INT 36%
0.1 ~87.6 80 x 5 x 1 EFF 52% INT 48%
0.1 ~104.55 100 x 3 x 1 EFF 62% INT 60%
0.1 ~125.45 120 x 3 x 1 EFF 75% INT 72%
↑ +belt
0.1 ~132.9 130 x 2 x 1 EFF 79% INT 78%
0.2 ~122.65 120 x 2 x 3 EFF 73% INT 72%
↑ @8.5

^Feels strange without knee sleeves on
^Tried one set with wide stance, felt horrible too


middelvinger @ ring (1 finger smaller than last 2 trainings)
DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
2290 32 11 107.5 107.5
0.1 ~47.2 40 x 8 x 1 EFF 44% INT 37%
0.1 ~65.7 60 x 5 x 1 EFF 61% INT 56%
0.1 ~78.4 75 x 3 x 1 EFF 73% INT 70%
85 x 1 x 1 EFF 79% INT 79%
0.1 90 x 1 x 1 EFF 84% INT 84%
0.2 95 x 1 x 2 EFF 88% INT 88%
↑ @8.5 little instability
0.8 ~94.1 90 x 3 x 4 EFF 88% INT 84%
↑ @8.5 feels a lot better than old grip, would not be able to do this with old grip

^inconsistency in bar placement on chest
^working on bar path
^wobbly

VOLUME REPS SETS BEST EFF BEST INT
2880 48 4 109.5 100
1.2 ~74.6 PR 60 x 12 x 4 EFF 68% INT 60%


VOLUME REPS SETS BEST EFF BEST INT
3240 48 4 98.55 92.1
1.8 ~83.9 PR BW x 12 x 4 EFF 85% INT 73%
↑ @9

superset with tricep pulldown and face pull

DELETE RENAME Records (PRs) # Tricep Pushdown
VOLUME REPS SETS BEST EFF BEST INT
952 32 3 52.2 42
0.2 ~26.1 21 x 12 x 1 EFF 50% INT 50%
0.7 ~43.5 PR 35 x 12 x 1 EFF 83% INT 83%
0.5 ~41.3 35 x 8 x 1 EFF 79% INT 83%
↑ arms still burnt from dips and low rest time


VOLUME REPS SETS BEST EFF BEST INT
540 36 3 29.2 23.5
1 ~18.65 15 x 12 x 3 EFF 64% INT 64%


VOLUME REPS SETS BEST EFF BEST INT
520 44 5 19.9 16
0.3 ~12.45 PR 10 x 12 x 1 EFF 63% INT 63%
0.6 ~14.15 12 x 8 x 2 EFF 71% INT 75%
0.7 ~16.5 14 x 8 x 1 EFF 83% INT 88%
↑ @9
0.3 ~14.15 12 x 8 x 1 EFF 71% INT 75%


VOLUME REPS SETS BEST EFF BEST INT
720 45 3 62.5 53
0.2 ~19.9 16 x 12 x 1 EFF 32% INT 30%
0.2 ~19.9 16 x 16 x 1 EFF 32% INT 30%
0.2 ~19.9 PR 16 x 17 x 1 EFF 32% INT 30%
Posts on June 19th