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Flufsie
Age 25 , BW 63.6
Join Date: 2019-09-10.
Insert Post:
Your are on Tuesday 10, Sep 2019
-- Bodyweight: 63.5
VOLUME REPS SETS BEST EFF BEST INT
1762 42 14 --- ---
~20.9 20 x 3 x 1 EFF --- INT ---
~31.35 30 x 3 x 1 EFF --- INT ---
~36.6 35 x 3 x 1 EFF --- INT ---
~41.8 40 x 3 x 1 EFF --- INT ---
45 x 1 x 1 EFF --- INT ---
50 x 1 x 1 EFF --- INT ---
52 x 1 x 2 EFF --- INT ---
PR 53 x 1 x 1 EFF --- INT ---
~49.3 45 x 5 x 1 EFF --- INT ---
~49.3 45 x 5 x 1 EFF --- INT ---
~49.3 45 x 5 x 1 EFF --- INT ---
~50.4 PR 46 x 5 x 1 EFF --- INT ---
~50.4 PR 46 x 5 x 1 EFF --- INT ---


Right shoulder has too much intern rotation in the bottom which causes me to lose my right elbow and therefore the bar.
Need to work on the extern rotation (in the bottom) of my right shoulder.

VOLUME REPS SETS BEST EFF BEST INT
2462.5 33 15 --- ---
~21.9 PR 20 x 5 x 1 EFF --- INT ---
~41.8 40 x 3 x 1 EFF --- INT ---
~62.75 60 x 3 x 1 EFF --- INT ---
~83.65 PR 80 x 3 x 1 EFF --- INT ---
~92 90 x 2 x 1 EFF --- INT ---
100 x 1 x 1 EFF --- INT ---
105 x 1 x 1 EFF --- INT ---
PR 107.5 x 1 x 1 EFF --- INT ---
~104.8 PR 102.5 x 2 x 2 EFF --- INT ---
~92 90 x 2 x 1 EFF --- INT ---
~92 90 x 2 x 1 EFF --- INT ---
~92 90 x 2 x 1 EFF --- INT ---
~97.1 95 x 2 x 1 EFF --- INT ---
~97.1 95 x 2 x 1 EFF --- INT ---


Beltless dl. Reminder every set: push quads and feet in the ground, glutes tight, and pull upwards instead pulling the bar backwards. Set up: keep the mass behind the bar.
Posts on September 10th