VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2030 | 29 | 9 | 102.5 | 102.5 |
0.1 ~43.8 | 40 x 5 x 1 | EFF 43% INT 39% | |
0.1 ~60.25 | 55 x 5 x 1 | EFF 59% INT 54% | |
0.1 ~69.55 | 65 x 4 x 1 | EFF 68% INT 63% | |
0.1 ~78.4 | 75 x 3 x 1 | EFF 76% INT 73% | |
0.4 ~88.85 | 85 x 3 x 2 | EFF 87% INT 83% | |
0.2 ~92 | 90 x 2 x 1 | EFF 90% INT 88% | |
0.6 ~97.1 | PR 95 x 2 x 2 | EFF 95% INT 93% | |
↑ bit sloq. Focus on keeping elbows together to fix overlflaring |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
3950 | 30 | 10 | 190 | 190 |
0.1 ~74.9 | 70 x 4 x 1 | EFF 39% INT 37% | |
0.1 ~107 | 100 x 4 x 1 | EFF 56% INT 53% | |
0.1 ~128.35 | 120 x 4 x 1 | EFF 68% INT 63% | |
0.2 ~146.35 | 140 x 3 x 2 | EFF 77% INT 74% | |
0.1 ~156.8 | 150 x 3 x 1 | EFF 83% INT 79% | |
0.2 ~167.25 | PR 160 x 3 x 1 | EFF 88% INT 84% | |
0.5 ~173.8 | PR 170 x 2 x 3 | EFF 91% INT 89% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
795 | 17 | 4 | 60.25 | 57.5 |
0.2 ~49.3 | 45 x 5 x 1 | EFF 82% INT 78% | |
0.7 ~50.8 | 47.5 x 4 x 3 | EFF 84% INT 83% | |
↑ Max advised to keep tight under the bar and flare as soon as the bar moves above my head. This also makes rounding of the lower back less of an issue and makes the movement easier. |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
400 | 40 | 5 | --- | --- |
~11.8 | PR 10 x 8 x 5 | EFF --- INT --- |