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Exercises  3 
13241023
Age 27 , BW 95.7
Join Date: 2016-10-16.
Following: 2.
Insert Post:
Your are on Wednesday 25, Nov 2020
-- Bodyweight: 95.4
☒ DELETE ₪ RENAME Records (PRs) # Pause Squat
VOLUME REPS SETS BEST EFF BEST INT
3700 54 12 107 100
0.1 ~23.6 20 x 8 x 1 EFF 22% INT 20%
0.1 ~44.9 40 x 6 x 1 EFF 42% INT 40%
0.1 ~53.5 50 x 4 x 1 EFF 50% INT 50%
0.1 ~64.2 60 x 4 x 1 EFF 60% INT 60%
0.1 ~74.9 70 x 4 x 1 EFF 70% INT 70%
0.2 ~85.6 80 x 4 x 1 EFF 80% INT 80%
↑ belt
0.4 ~96.3 90 x 4 x 1 EFF 90% INT 90%
2+ ~101.65 95 x 4 x 5 EFF 95% INT 95%

Tried to push my chest out and use more hamstrings and glutes on the way up past the knee line. It felt safe for my lower back and worked well
Footage for the last set:


☒ DELETE ₪ RENAME Records (PRs) # Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2835 48 11 87.6 80
0.1 ~23.6 20 x 8 x 1 EFF 27% INT 25%
0.1 ~43.8 40 x 5 x 1 EFF 50% INT 50%
0.1 ~54.75 50 x 5 x 1 EFF 63% INT 63%
0.2 ~65.7 60 x 5 x 1 EFF 75% INT 75%
0.4 ~76.65 70 x 5 x 1 EFF 88% INT 88%
↑ wrist wraps
0.8 ~82.15 75 x 5 x 1 EFF 94% INT 94%
2+ ~83.65 80 x 3 x 5 EFF 95% INT 100%

Kept my back tight downwards, but forgot about packing shoulder blades as seen in the video. Felt more in the chest. Try again next time
Footage for the last set:

☒ DELETE ₪ RENAME Records (PRs) # Pendlay Row
VOLUME REPS SETS BEST EFF BEST INT
1660 33 6 88.85 85
0.1 ~23.6 20 x 8 x 1 EFF 27% INT 24%
0.1 ~43.8 40 x 5 x 1 EFF 49% INT 47%
0.1 ~54.75 50 x 5 x 1 EFF 62% INT 59%
0.2 ~65.7 60 x 5 x 1 EFF 74% INT 71%
0.3 ~76.65 70 x 5 x 1 EFF 86% INT 82%
0.8 ~87.6 80 x 5 x 1 EFF 99% INT 94%
↑ out of time to do 5x5, only did a single set
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Posts on November 25th