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AMac
Age --- , BW 242
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Sunday 05, Aug 2018
-- Bodyweight: 220
Warmup:
dynamic WU
90/90
groiners
cossacks
T-spine mobility
active straight leg raise

VOLUME REPS SETS BEST EFF BEST INT
9121.65 15 7 688.95 688.95
225 x 1 x 1 EFF 72% INT 72%
0.1 260 x 1 x 1 EFF 83% INT 83%
0.2 292.5 x 1 x 1 EFF 94% INT 94%
1.2 ~292.75 280 x 3 x 4 EFF 94% INT 90%


DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
4232.9 12 3 369.05 345
2+ ~171.15 PR 160 x 4 x 3 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
3769.9 6 3 771.6 771.6
0.3 ~291.35 285 x 2 x 3 EFF 83% INT 81%


Amazing workout. Took all my gear up to my parent's cottage and set up in the back yard. Probably took around 5 hours start to finish (went to Rona to grab plywood first).

Squats felt amazing, huge single and a crazy volume PR with 280kg (beats last week's 4x3, which was a huge PR, by 5kg). CG moved well, elbows were a little tender but the speed was good.

Was fatigued for deads and the platform might be on a bit of a slope which only seemed to affect the deads. First set was hard but the next two felt much better. I also warmed up very sparingly on the deads (only did 2 reps, 375x1 then 485x1 then went to 628) so I might have just needed an extra set to get warmed up fully. Finished with a swim in the lake and chasing the dogs.
Posts on August 05th