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Khavin
Age 22 , BW 81
Join Date: 2017-11-05.
Following: 16.
Insert Post:
Your are on Wednesday 20, Dec 2017
-- Bodyweight: 73
VOLUME REPS SETS BEST EFF BEST INT
816 24 3 35.95 30.5
2+ ~40.1 PR 34 x 8 x 3 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Norris leg raises
VOLUME REPS SETS BEST EFF BEST INT
1752 24 3 86.8 73.6
2+ ~86.1 BW x 8 x 3 EFF 99% INT 99%


standard warmup


DELETE RENAME Records (PRs) # 2ct Paused Benchpress
VOLUME REPS SETS BEST EFF BEST INT
2285 32 8 101 95
0.1 ~22.45 20 x 6 x 1 EFF 22% INT 21%
0.2 ~67.3 60 x 6 x 1 EFF 67% INT 63%
0.2 ~76.65 70 x 5 x 1 EFF 76% INT 74%
0.3 ~88.85 85 x 3 x 1 EFF 88% INT 89%
2+ ~104.55 PR 100 x 3 x 4 EFF PR% INT PR%
↑ @8-8-8-8


DELETE RENAME Records (PRs) # Conventional Deadlift
VOLUME REPS SETS BEST EFF BEST INT
4892 45 11 180 180
0.1 ~44.9 40 x 6 x 1 EFF 25% INT 22%
0.1 ~67.3 60 x 6 x 1 EFF 37% INT 33%
0.1 ~109.5 100 x 5 x 1 EFF 61% INT 56%
0.1 ~125.45 120 x 3 x 1 EFF 70% INT 67%
0.1 ~135.9 130 x 3 x 1 EFF 76% INT 72%
0.7 ~155.25 PR 148.5 x 3 x 4 EFF 86% INT 83%
↑ 7-7-7.5
0.3 ~138 126 x 5 x 2 EFF 77% INT 70%
↑ back-off sets


DL's felt great, focused on pushing through the floor
= more tension in glutes and hamstrings

VOLUME REPS SETS BEST EFF BEST INT
1995 31 6 108.2 103.5
0.1 ~22.45 20 x 6 x 1 EFF 21% INT 19%
0.1 ~54.75 50 x 5 x 1 EFF 51% INT 48%
0.2 ~76.65 70 x 5 x 1 EFF 71% INT 68%
0.8 ~93.1 85 x 5 x 3 EFF 86% INT 82%


Tried smaller stance, felt better on hips but pain in left ankle
Have to push knees more out
Squat still asymetrical

VOLUME REPS SETS BEST EFF BEST INT
1220 40 4 --- ---
~37.9 PR 30.5 x 10 x 4 EFF --- INT ---
Posts on December 20th