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Khavin
Age 22 , BW 81
Join Date: 2017-11-05.
Following: 16.
Insert Post:
Your are on Wednesday 13, Dec 2017
-- Bodyweight: 72.2
VOLUME REPS SETS BEST EFF BEST INT
648 24 3 31.85 27
2+ ~31.85 27 x 8 x 3 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Norris leg raises
VOLUME REPS SETS BEST EFF BEST INT
1732.8 24 3 86.1 73
2+ ~85.15 BW x 8 x 3 EFF 99% INT 99%


standard warmup: banded stretches, goblet squats, bulgarian split squats, glute activation

DELETE RENAME Records (PRs) # 2ct Paused Benchpress
VOLUME REPS SETS BEST EFF BEST INT
2640 36 8 --- ---
~22.45 20 x 6 x 1 EFF --- INT ---
~67.3 60 x 6 x 1 EFF --- INT ---
~89.75 80 x 6 x 1 EFF --- INT ---
~101 PR 90 x 6 x 1 EFF --- INT ---
~99.3 PR 95 x 3 x 4 EFF --- INT ---
↑ @8


DELETE RENAME Records (PRs) # Conventional Deadlift
VOLUME REPS SETS BEST EFF BEST INT
4775 41 9 180 180
0.1 ~78.55 70 x 6 x 1 EFF 44% INT 39%
0.1 ~112.2 100 x 6 x 1 EFF 62% INT 56%
0.2 ~131.45 120 x 5 x 1 EFF 73% INT 67%
0.2 ~142.4 130 x 5 x 1 EFF 79% INT 72%
0.5 ~151.6 PR 145 x 3 x 3 EFF 84% INT 81%
↑ @7.5; extended lower back more in 3rd set
0.3 ~131.45 120 x 5 x 2 EFF 73% INT 67%
↑ @ 7


Observed that lowerback rounds too much, extending lower back more helps

have to do squats and cable rows tomorrow

D2W5
Posts on December 13th