wait...
Dries
Age --- , BW 69.8
Join Date: 2016-03-09.
Following: 23.
Insert Post:
Your are on Friday 20, Oct 2017
-- Bodyweight: 73.2
Second last week of linear program. I don't have time to go 3x a week because of deadlines.

DELETE RENAME Records (PRs) # Squat (Low Bar) #sq
VOLUME REPS SETS BEST EFF BEST INT
1890 24 6 132.5 132.5
0.1 ~64.2 60 x 4 x 1 EFF 48% INT 45%
0.5 ~88.25 82.5 x 4 x 5 EFF 67% INT 62%
↑ drive with hips. Right now they're kinda disconnected from rest of body. Think about pushing hand up which is resisting hips, and pushing away the floor.


DELETE RENAME Records (PRs) # Bench Press (Pause) #bp
VOLUME REPS SETS BEST EFF BEST INT
2225 35 8 82.5 82.5
0.1 ~44.9 40 x 6 x 1 EFF 54% INT 48%
0.2 ~60.25 55 x 5 x 1 EFF 73% INT 67%
0.2 ~69.55 65 x 4 x 1 EFF 84% INT 79%
1.7 ~77.55 PR 72.5 x 4 x 5 EFF 94% INT 88%
↑ second last set really good @7. Last set sloppy @8


DELETE RENAME Records (PRs) # Deadlift (Conventional) #dl
VOLUME REPS SETS BEST EFF BEST INT
4245 38 9 155 155
0.1 ~67.3 60 x 6 x 1 EFF 43% INT 39%
0.1 ~93.1 85 x 5 x 1 EFF 60% INT 55%
0.1 ~107 100 x 4 x 1 EFF 69% INT 65%
0.1 ~125.45 120 x 3 x 1 EFF 81% INT 77%
1.5 ~144.4 PR 135 x 4 x 5 EFF 93% INT 87%
↑ + belt. Last rep I lose tightness in lats but bar comes up no problem. @8


DELETE RENAME Records (PRs) # Shoulder Press (Dumbbell, seated)
VOLUME REPS SETS BEST EFF BEST INT
1050 30 3 43.5 36
2+ ~43.5 35 x 10 x 3 EFF 100% INT 97%
↑ @9


DELETE RENAME Records (PRs) # Pull Up (Normal grip)
VOLUME REPS SETS BEST EFF BEST INT
2196 30 6 90.5 74.2
2+ ~80.15 BW x 5 x 6 EFF 89% INT 99%


DELETE RENAME Records (PRs) # Glute Ham Raise
VOLUME REPS SETS BEST EFF BEST INT
2196 30 5 90.5 74.2
2+ ~84.2 BW x 7 x 4 EFF 93% INT 99%
2 ~74.85 BW x 2 x 1 EFF 83% INT 99%
Posts on October 20th