wait...
Dries
Age --- , BW 69.8
Join Date: 2016-03-09.
Following: 23.
Insert Post:
Your are on Saturday 10, Nov 2018
-- Bodyweight: 68
Fysio Joost on left shoulder:
Most likely irritation in tendon.
- External and internal rotation, 20x3 light weight until fatigue. 4x a week. After 4 weeks 15x3
- More focus on heaviest part: right on chest. Joost suggested increased frequency of 3ct bp during recovery.

Other notes:
- Squats were a bit off this week. My hamstrings and back take their time to recover. I think the worst is behind me so I'm comfortable trying again.
- Need to take RDL more serious.

DELETE RENAME Records (PRs) # Bench Press (3 Count Pause) #bp
VOLUME REPS SETS BEST EFF BEST INT
2310 44 12 80 80
0.3 ~47.2 40 x 8 x 2 EFF 59% INT 50%
0.3 ~54.75 50 x 5 x 2 EFF 68% INT 63%
0.2 ~64.2 60 x 4 x 1 EFF 80% INT 75%
0.2 ~67.95 65 x 3 x 1 EFF 85% INT 81%
0.2 ~71.55 70 x 2 x 1 EFF 89% INT 88%
0.2 75 x 1 x 1 EFF 94% INT 94%
↑ @8.5
0.4 ~66.45 65 x 2 x 4 EFF 83% INT 81%
↑ fs@8, @7, @8, ls@6.5


DELETE RENAME Records (PRs) # Squat (Safety Bar) #sq
VOLUME REPS SETS BEST EFF BEST INT
4127.5 47 10 117.95 110
0.3 ~67.3 60 x 6 x 2 EFF 57% INT 55%
0.4 ~87.6 80 x 5 x 2 EFF 74% INT 73%
0.3 ~101.65 95 x 4 x 1 EFF 86% INT 86%
↑ +belt
0.6 ~109.75 105 x 3 x 1 EFF 93% INT 95%
↑ +belt
2+ ~117.6 PR 112.5 x 3 x 1 EFF 100% INT PR%
↑ +belt @8
2+ ~115 105 x 5 x 3 EFF 98% INT 95%
↑ +belt. shit form, hamstrings weak; couldn't keep chest up during last reps. Last set @8.5, back fried


DELETE RENAME Records (PRs) # Romanian Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
2920 34 6 112.2 100
0.2 ~70.75 60 x 8 x 1 EFF 63% INT 60%
0.3 ~87.6 80 x 5 x 1 EFF 78% INT 80%
0.6 ~101 90 x 6 x 1 EFF 90% INT 90%
2+ ~109.5 100 x 5 x 3 EFF 98% INT 100%
↑ gotta form check next week


DELETE RENAME Records (PRs) # Bicep Curl (Dumbbell)
VOLUME REPS SETS BEST EFF BEST INT
300 30 3 12.45 10
2+ ~12.45 10 x 10 x 3 EFF 100% INT 100%
Posts on November 10th