wait...
EightyBam
Age 36 , BW 95
Join Date: 2014-01-19.
Following: 13.
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Your are on Saturday 04, Nov 2017
-- Bodyweight: 99


was in the gym for 5½ hours today

my knee started hurting during my squat volume sets two days ago, and my knee kinda ached on the walk home after that. it was fine yesterday, but this morning i tried to do a sumo deadlift with a broomstick at home and my knee started hurting like hell. when i got to the gym it was aching before i started benching so i put on a sleeve on my right knee and wore it for the rest of the day, and didn't really feel anything. after my third sumo workset it started hurting again so i didn't do any more sumo sets after that. i pray my knee will feel better come monday

VOLUME REPS SETS BEST EFF BEST INT
3057.5 41 13 117.5 117.5
0.1 ~21.9 20 x 5 x 1 EFF 19% INT 17%
0.1 ~54.75 50 x 5 x 1 EFF 47% INT 43%
0.1 ~65.7 60 x 5 x 1 EFF 56% INT 51%
0.1 ~76.65 70 x 5 x 1 EFF 65% INT 60%
0.2 ~87.6 80 x 5 x 1 EFF 75% INT 68%
0.1 ~92 90 x 2 x 1 EFF 78% INT 77%
0.1 100 x 1 x 1 EFF 85% INT 85%
0.1 105 x 1 x 1 EFF 89% INT 89%
0.2 ~107.35 105 x 2 x 1 EFF 91% INT 89%
0.4 ~112.35 PR 105 x 4 x 1 EFF 96% INT 89%
↑ wanted 5
0.2 110 x 1 x 1 EFF 94% INT 94%
0.3 112.5 x 1 x 1 EFF 96% INT 96%
0.4 ~112.35 PR 105 x 4 x 1 EFF 96% INT 89%
↑ wanted 5


used a belt for bench today, and i bring the bar higher up, directly onto my breast bone, so that i can rest it there

VOLUME REPS SETS BEST EFF BEST INT
4185 30 8 202.5 202.5
0.1 ~74.9 70 x 4 x 1 EFF 37% INT 35%
↑ doh, hook, left under , right under
0.1 ~107 100 x 4 x 1 EFF 53% INT 49%
↑ same as above
0.1 ~146.35 140 x 3 x 1 EFF 72% INT 69%
↑ hook, left under, right under
0.1 ~156.8 150 x 3 x 1 EFF 77% INT 74%
↑ left under, left under, right under
160 x 1 x 1 EFF 79% INT 79%
↑ right under
0.8 ~180.7 165 x 5 x 3 EFF 89% INT 81%
↑ first and third set beltless


i can get more upright when using mixed grip and going beltless. feels good.

DELETE RENAME Records (PRs) # Block pull (knee height)
VOLUME REPS SETS BEST EFF BEST INT
800 5 3 262.5 262.5
~122.65 120 x 2 x 1 EFF 47% INT 46%
↑ left under, right under
0.1 ~173.8 170 x 2 x 1 EFF 66% INT 65%
↑ left under, right under
0.1 220 x 1 x 1 EFF 84% INT 84%
↑ only left under


grip was slipping on 220

VOLUME REPS SETS BEST EFF BEST INT
2230 41 7 90 90
0.1 ~21.9 20 x 5 x 1 EFF 24% INT 22%
0.1 ~43.8 40 x 5 x 1 EFF 49% INT 44%
0.1 ~54.75 50 x 5 x 1 EFF 61% INT 56%
0.1 ~61.35 60 x 2 x 1 EFF 68% INT 67%
0.9 ~76.65 65 x 8 x 3 EFF 85% INT 72%


DELETE RENAME Records (PRs) # Pause squat (high-bar)
VOLUME REPS SETS BEST EFF BEST INT
1615 13 3 185 185
0.1 ~125.95 115 x 5 x 1 EFF 68% INT 62%
0.1 ~128.35 120 x 4 x 1 EFF 69% INT 65%
0.2 ~149.75 140 x 4 x 1 EFF 81% INT 76%


VOLUME REPS SETS BEST EFF BEST INT
1080 11 11 194.4 180
0.1 80 x 1 x 4 EFF 41% INT 44%
0.1 100 x 1 x 4 EFF 51% INT 56%
0.1 120 x 1 x 3 EFF 62% INT 67%


using rippetoe setup: bend knees until shins touch the bar. makes for a pretty upright and quad dominant position. and then edvard advised me to pull by pushing knees backwards and not hinge. felt pretty natural. i'll have to try this at higher weights.

first time in many years i've felt like i can get into a good starting position for conventional
Posts on November 04th