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Hibagon
Age 45 , BW 309
Join Date: 2015-06-24.
Following: 2.
Insert Post:
Your are on Monday 13, Jun 2016
-- Bodyweight: 315
DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
7335 63 12 --- ---
~71.2 65 x 5 x 1 EFF --- INT ---
~87.6 80 x 5 x 1 EFF --- INT ---
~99.3 95 x 3 x 1 EFF --- INT ---
↑ Warmup
~115 105 x 5 x 1 EFF --- INT ---
~131.45 120 x 5 x 1 EFF --- INT ---
~167.85 PR 135 x 10 x 1 EFF --- INT ---
↑ Worksets
~158.8 145 x 5 x 1 EFF --- INT ---
~164.3 150 x 5 x 1 EFF --- INT ---
~175.25 PR 160 x 5 x 1 EFF --- INT ---
↑ Joker Sets (+5%, +10%, +15%)
~115 105 x 5 x 3 EFF --- INT ---
↑ First Set Last, Multiple Sets


DELETE RENAME Records (PRs) # Cable Row (Close Grip)
VOLUME REPS SETS BEST EFF BEST INT
7335 63 12 --- ---
~71.2 65 x 5 x 1 EFF --- INT ---
~87.6 80 x 5 x 1 EFF --- INT ---
~99.3 95 x 3 x 1 EFF --- INT ---
↑ Warmup
~115 105 x 5 x 1 EFF --- INT ---
~131.45 120 x 5 x 1 EFF --- INT ---
~167.85 PR 135 x 10 x 1 EFF --- INT ---
↑ Worksets
~158.8 145 x 5 x 1 EFF --- INT ---
~164.3 150 x 5 x 1 EFF --- INT ---
~175.25 PR 160 x 5 x 1 EFF --- INT ---
↑ Joker Sets (+5%, +10%, +15%)
~115 105 x 5 x 3 EFF --- INT ---
↑ First Set Last, Multiple Sets


Notes:
- New 5/3/1 Routine
- No Squatting per Ortho (Right Knee and Both Shoulders)
- Bench and Cable Rows were supersetted together.
Posts on June 13th