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ijzersterk_faab
Age 24 , BW 66.6
Join Date: 2015-09-30.
Following: 39.
Insert Post:
Your are on Monday 23, Oct 2017
-- Bodyweight: 66.9
W1D1, week 7 will be NK.

Feeling pretty recovered from NSK. Lets go.
Got a bit of a cold and sore throat though; autumn is here.

DELETE RENAME Records (PRs) # Squat Lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
4375 35 9 172.5 172.5
0.1 ~76.65 70 x 5 x 1 EFF 44% INT 41%
0.1 ~125.45 120 x 3 x 1 EFF 73% INT 70%
0.1 140 x 1 x 1 EFF 81% INT 81%
0.1 150 x 1 x 1 EFF 87% INT 87%
↑ @7
1.1 ~147.85 135 x 5 x 5 EFF 86% INT 78%
↑ went progressively better.

^Didn't warm up properly; shoulder retraction not optimal during first few working sets.
Working sets went from RPE8 to RPE6

Bench: used the lowered bench near staircase.
DELETE RENAME Records (PRs) # Pause Bench Press 2ct#bp
VOLUME REPS SETS BEST EFF BEST INT
710 12 5 100 100
0.1 ~43.8 40 x 5 x 1 EFF 44% INT 40%
0.1 ~64.2 60 x 4 x 1 EFF 64% INT 60%
0.1 80 x 1 x 1 EFF 80% INT 80%
0.1 90 x 1 x 1 EFF 90% INT 90%
1 100 x 1 x 1 EFF 100% INT 100%
↑ @8


DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
2380 28 4 112.5 112.5
1.2 ~97.75 85 x 7 x 4 EFF 87% INT 76%
↑ @8.5-8

^Trouble unracking (had to protract shoulders to unrack)
^Bench a bit higher = position in hand was off
^Causing asymmetry (more than usual)


VOLUME REPS SETS BEST EFF BEST INT
1140 30 5 44.9 40
0.2 ~33.65 30 x 6 x 1 EFF 75% INT 75%
2+ ~44.9 40 x 6 x 4 EFF 100% INT 100%
↑ @8.5


DELETE RENAME Records (PRs) # Close-grip bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2700 36 6 95.35 92.5
0.2 ~67.3 60 x 6 x 1 EFF 71% INT 65%
0.3 ~78.55 70 x 6 x 1 EFF 82% INT 76%
1.7 ~89.75 80 x 6 x 4 EFF 94% INT 86%
↑ @8
Posts on October 23rd