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Exercises  14 
? ArjenAwesome
Age --- , BW 88
Join Date: 2016-01-04.
Following: 15.
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Your are on Wednesday 15, Feb 2017
-- Bodyweight: 82
☒ DELETE ₪ RENAME Records (PRs) # Bench Press
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


☒ DELETE ₪ RENAME Records (PRs) # Deadlift
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%


☒ DELETE ₪ RENAME Records (PRs) # Overhead Press
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.


☒ DELETE ₪ RENAME Records (PRs) # Bulgarian split sq (w/ dumbbells)
VOLUME REPS SETS BEST EFF BEST INT
400 40 5 --- ---
~11.8 PR 10 x 8 x 5 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # YTWL
VOLUME REPS SETS BEST EFF BEST INT
1230 15 5 85.75 82
2+ ~85.75 BW x 3 x 5 EFF 100% INT 100%
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Posts on February 15th