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? ArjenAwesome
Age --- , BW 88
Join Date: 2016-01-04.
Following: 15.
Insert Post:
Your are on Wednesday 09, Mar 2016
-- Bodyweight: 76
VOLUME REPS SETS BEST EFF BEST INT
3520 30 7 156.8 150
0.1 ~76.65 70 x 5 x 1 EFF 49% INT 47%
0.1 ~98.55 90 x 5 x 1 EFF 63% INT 60%
0.1 ~115 110 x 3 x 1 EFF 73% INT 73%
0.2 ~132.9 130 x 2 x 1 EFF 85% INT 87%
2+ ~155.5 PR 142 x 5 x 3 EFF 99% INT 95%
↑ Still need to work on my form. Kept the bar closer to my shins which helped (did not touch the shins). But need to make sure I engage the hips in the right way.


DELETE RENAME Records (PRs) # Deficit Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1500 12 4 130.7 125
2+ ~130.7 125 x 3 x 4 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1030 22 7 57.5 55
0.1 ~32.85 30 x 5 x 1 EFF 57% INT 55%
0.1 ~41.8 40 x 3 x 1 EFF 73% INT 73%
0.2 ~51.1 50 x 2 x 1 EFF 89% INT 91%
2+ ~57.5 55 x 3 x 4 EFF 100% INT 100%
↑ felt okay need to focus more on the lockout.


DELETE RENAME Records (PRs) # Dumbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
576 32 4 21.25 18
2+ ~21.25 18 x 8 x 4 EFF 100% INT 100%
↑ 90s rest, almost failed on last rep.


VOLUME REPS SETS BEST EFF BEST INT
2280 30 5 94.5 82.5
0.6 ~83.25 BW x 5 x 1 EFF 88% INT 92%
1.3 ~94.5 BW x 10 x 1 EFF 100% INT 92%
↑ amrap
1.9 ~83.25 BW x 5 x 3 EFF 88% INT 92%


DELETE RENAME Records (PRs) # Rear delft flys
VOLUME REPS SETS BEST EFF BEST INT
192 24 3 14.9 12
0.7 ~9.45 8 x 8 x 3 EFF 63% INT 67%
↑ used the new form.
Posts on March 09th