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AMac
Age --- , BW 233
Join Date: 2013-11-10.
Following: 9.
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Your are on Tuesday 21, Jan 2020
-- Bodyweight: 233
warmup:
groiners
World's greatest stretch
90/90
bootstrap squats
T-spine mobility x2
KB armbar

VOLUME REPS SETS BEST EFF BEST INT
5630 15 7 429.9 429.9
0.1 365 x 1 x 1 EFF 85% INT 85%
0.1 385 x 1 x 1 EFF 90% INT 90%
0.2 410 x 1 x 1 EFF 95% INT 95%
0.5 ~397.25 380 x 3 x 2 EFF 92% INT 88%
0.4 ~381.6 365 x 3 x 2 EFF 89% INT 85%


Moved to fortis to continue

VOLUME REPS SETS BEST EFF BEST INT
3284.9 5 3 788.15 788.15
270 x 1 x 1 EFF 76% INT 76%
0.3 ~311.8 305 x 2 x 2 EFF 87% INT 85%


Quadruped Rows
80x3x8/arm

Elbows were in pain so benching was a little tough, technique felt like an 8/10 but strength was good. Made some adjustments to the deads to drop the volume and start dropping some fatigue and they felt good, I'll see how Friday's session goes
Posts on January 21st