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IJzeren_Ruud
Age --- , BW 85.5
Join Date: 2015-06-19.
Following: 33.
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Your are on Wednesday 31, May 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84
Finally solved another piece of the squat/deadlift SI joint issue: I tend to lean too much on my right leg and rotate the right part of my hip forward. Working on fixing this has already improved my general comfortability (sitting, walking) by lots, gains incoming?

In other news, still working on my shoulder mobility. My left shoulder still has some issues with shoulder retraction and external rotation, while my right shoulder is raised a few centimeters high.

DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
8015 55 14 255 255
0.1 ~80.35 70 x 5 x 1 EFF 32% INT 27%
0.2 ~126.3 110 x 5 x 2 EFF 50% INT 43%
0.1 ~155 140 x 4 x 1 EFF 61% INT 55%
0.1 ~165.35 160 x 2 x 1 EFF 65% INT 63%
0.1 ~186 180 x 2 x 1 EFF 73% INT 71%
0.1 ~206.65 200 x 2 x 1 EFF 81% INT 78%
0.1 215 x 1 x 1 EFF 84% INT 84%
0.1 230 x 1 x 1 EFF 90% INT 90%
240 x 0 x 1 EFF --- INT ---
↑ grabbed onto less knurling than usual, bar started rolling in right hand at knee height. Very quick off the floor though
0.3 ~241.1 PR 210 x 5 x 1 EFF 95% INT 82%
↑ @8.5
0.2 ~224.5 210 x 3 x 1 EFF 88% INT 82%
↑ @9 focussed on Fabbio's que of tilting hip back a bit (was in anterior pelvic tilt according to Fabbio)
0.4 ~197.25 PR 140 x 10 x 2 EFF 77% INT 55%
↑ @<6 focus on putting hips through


VOLUME REPS SETS BEST EFF BEST INT
1680 12 1 265 265
0.3 ~197.25 PR 140 x 12 x 1 EFF 74% INT 53%
↑ @<6 focus on pushing through feet


VOLUME REPS SETS BEST EFF BEST INT
4520 42 8 --- ---
~90.4 PR 70 x 8 x 1 EFF --- INT ---
~126.3 110 x 5 x 1 EFF --- INT ---
~138.95 130 x 3 x 1 EFF --- INT ---
~149.25 PR 130 x 5 x 1 EFF --- INT ---
↑ @8.5 not very good form
~138.95 130 x 3 x 1 EFF --- INT ---
~131.15 PR 110 x 6 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2000 42 5 84.55 75
0.2 ~56.35 40 x 10 x 1 EFF 67% INT 53%
1 ~64.6 50 x 8 x 4 EFF 76% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
360 30 3 --- ---
~16.9 PR 12 x 10 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
240 20 2 32.3 25
0.4 ~16.9 12 x 10 x 2 EFF 52% INT 48%


VOLUME REPS SETS BEST EFF BEST INT
240 20 2 16.9 12
2+ ~16.9 12 x 10 x 2 EFF 100% INT 100%


Also did some push-ups, planks and leg raises to release lower back.
Posts on May 31st