wait...
? ritzvin
Age 38 , BW 114.5
Join Date: 2017-05-17.
Insert Post:
Your are on Wednesday 02, Aug 2017
-- Bodyweight: 116.5
W 8/2/2017 (1728-1812. 44min)
STR-A

SQ 95 â
Rows 65 â
BP 67.5 x
TPD 26-27. x

no warmup (ran afterward)

VOLUME REPS SETS BEST EFF BEST INT
2640 32 4 109.1 92.5
0.2 ~53.1 45 x 8 x 1 EFF 49% INT 49%
↑ warmup
2+ ~112.05 PR 95 x 8 x 3 EFF PR% INT PR%
↑ SUCCESS. last 2-3 reps of last 2 sets very hard. NEXT +2.5 only.


VOLUME REPS SETS BEST EFF BEST INT
1560 24 4 70.75 62.5
2+ ~72.95 PR 65 x 6 x 4 EFF PR% INT PR%
↑ √. Was able to get extra 1-2 reps on last set. good to increase the usual 2.5. NEXT +2.5.


DELETE RENAME Records (PRs) # Bench Press (Barbell)
VOLUME REPS SETS BEST EFF BEST INT
1575 24 4 75.75 67.5
2+ ~75.75 67.5 x 6 x 1 EFF 100% INT 100%
↑ This is Attempt 2 of 67.5 lb. Last 2 reps were very hard. Unlikely to be able to do another 3 sets. Dropped weight to 65 and took longer rest breaks (2:30).
2+ ~72.95 65 x 6 x 3 EFF 96% INT 96%
↑ (Dropped weight). Still very hard on last 2 reps of each set. NEXT 67.5 or Keep 65 lb, increase final set reps if possible.


DELETE RENAME Records (PRs) # TPD (Tricep Pushdowns)
VOLUME REPS SETS BEST EFF BEST INT
512.5 20 2 31.7 25.5
2+ ~32.65 PR 26.25 x 10 x 1 EFF PR% INT PR%
↑ (25+1.25). Barely finished final 1-2 reps. Lowered to 25 for 2nd set.
2+ ~31.1 25 x 10 x 1 EFF 98% INT 98%
↑ barely. NEXT: keep at 25-26


Abs:
VOLUME REPS SETS BEST EFF BEST INT
0 45 1 --- ---
~0 0 x 45 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
0 36 3 0 0
~0 0 x 12 x 2 EFF --- INT ---
↑ (straight)
~0 0 x 12 x 1 EFF --- INT ---
↑ (twist)


Cardio:
+ 2.2 mi run @ 0951/mi
+Salsa

NEXT A:
SQ 97.5
ROWS 67.5
BP 67.5 (Attempt 3)
TPD 25-26
Posts on August 02nd