wait...
Dries
Age --- , BW 70
Join Date: 2016-03-09.
Following: 21.
Insert Post:
Your are on Wednesday 10, Oct 2018
-- Bodyweight: 67
Breakthrough with bench press today. Cues finally clicked in my head.

DELETE RENAME Records (PRs) # Deadlift (Conventional) #dl
VOLUME REPS SETS BEST EFF BEST INT
3505 36 10 180 180
0.2 ~76.65 70 x 5 x 2 EFF 43% INT 39%
0.2 ~109.5 100 x 5 x 2 EFF 61% INT 56%
110 x 1 x 1 EFF 61% INT 61%
120 x 1 x 1 EFF 67% INT 67%
↑ good form
0.1 ~130.35 127.5 x 2 x 1 EFF 72% INT 71%
↑ mhm @8.5
0.3 ~117.65 110 x 4 x 3 EFF 65% INT 61%


DELETE RENAME Records (PRs) # Bench Press (Touch & go) #bp
VOLUME REPS SETS BEST EFF BEST INT
2710 54 8 89.75 82.5
0.4 ~49.75 40 x 10 x 2 EFF 55% INT 48%
0.2 ~56.1 50 x 6 x 1 EFF 63% INT 61%
0.2 ~67.3 60 x 6 x 1 EFF 75% INT 73%
↑ easy! Almost no discomfort. This new cue is golden.
0.2 ~69.55 65 x 4 x 1 EFF 77% INT 79%
↑ @6
0.5 ~61.7 55 x 6 x 3 EFF 69% INT 67%
↑ easy. No pain or discomfort whatsoever.

Cue: pull chest towards bar. This helps with shoulder retraction and legdrive

DELETE RENAME Records (PRs) # Pull Up (Normal grip)
VOLUME REPS SETS BEST EFF BEST INT
1474 22 4 91.15 78.9
0.8 ~75.15 BW x 6 x 2 EFF 82% INT 85%
0.7 ~73.4 BW x 5 x 2 EFF 81% INT 85%
↑ @8


DELETE RENAME Records (PRs) # Rear Delt Fly (Machine)
VOLUME REPS SETS BEST EFF BEST INT
1950 40 4 44.15 35.5
2+ ~58.45 47 x 10 x 1 EFF PR% INT PR%
2+ ~67.15 PR 54 x 10 x 1 EFF PR% INT PR%
2+ ~58.45 47 x 10 x 2 EFF PR% INT PR%
↑ strict. focus on form


DELETE RENAME Records (PRs) # Face Pulls (Cable)
VOLUME REPS SETS BEST EFF BEST INT
525 30 3 35.95 30.5
0.7 ~21.75 17.5 x 10 x 3 EFF 60% INT 57%


Posterial chain is too much on DL day
Posts on October 10th