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AMac
Age --- , BW 242
Join Date: 2013-11-10.
Following: 9.
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Your are on Sunday 19, Nov 2017
-- Bodyweight: 220
Dynamic WU
Stick Roll
-calves
-hams
Steph Stretch
90/90
cossacks
groiners
T-spine opener
toe touch correction

Sandbag SQ + Single Leg RDL: 2 sets of 8 each (150/200 + 15)

DELETE RENAME Records (PRs) # Duffalo Bar Squat
VOLUME REPS SETS BEST EFF BEST INT
8440 24 3 555 555
0.2 ~406.9 345 x 8 x 1 EFF 73% INT 62%
0.4 ~418.7 355 x 8 x 2 EFF 75% INT 64%
↑ hi bar


VOLUME REPS SETS BEST EFF BEST INT
5100 20 2 462.95 462.95
0.4 ~317.05 PR 255 x 10 x 2 EFF 68% INT 55%
↑ used SSB bar backwards, didn't really like it, next week just go regular SSBs


Yoke Anderson Squats
405x6x1 every 30sec

Sandbag Walking Lunges
100x2x20/20 (did second set in front rack position, much harder)

Sandbag Carry
100x160m (wow this was rough, was thinking it would be an easy 200m)

Good first day back, everything a little rough. Cut out a couple sets so I don't die. high bar squats moved well but felt a little off, like I was shifting my hips a little. Also right glute was a little "tight", nothing injured but just need to keep an eye on it. Did all squatting no belt, I'll keep it that way for right now
Posts on November 19th