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Khavin
Age 22 , BW 81
Join Date: 2017-11-05.
Following: 16.
Insert Post:
Your are on Thursday 28, Dec 2017
-- Bodyweight: 74
VOLUME REPS SETS BEST EFF BEST INT
1944 36 3 63.7 54
2+ ~67.15 PR 54 x 12 x 3 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Norris leg raises
VOLUME REPS SETS BEST EFF BEST INT
1776 24 3 87.15 73.9
2+ ~87.3 PR BW x 8 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
2664 36 3 86.1 73
2+ ~92 PR BW x 12 x 3 EFF PR% INT PR%


standard warmup + banded stretches

DELETE RENAME Records (PRs) # Conventional Deadlift
VOLUME REPS SETS BEST EFF BEST INT
4650 39 11 180 180
0.1 ~82.55 PR 70 x 8 x 1 EFF 46% INT 39%
0.1 ~112.2 100 x 6 x 1 EFF 62% INT 56%
0.1 ~128.35 120 x 4 x 1 EFF 71% INT 67%
0.1 ~146.35 140 x 3 x 1 EFF 81% INT 78%
0.7 ~158.45 PR 155 x 2 x 5 EFF 88% INT 86%
↑ @8
0.3 ~139.05 130 x 4 x 2 EFF 77% INT 72%


working sets felt more explosive than expected; felt tired before training
Keep lats tighter in working sets

DELETE RENAME Records (PRs) # 2ct Paused Benchpress
VOLUME REPS SETS BEST EFF BEST INT
2155 34 8 104.55 100
0.2 ~22.45 20 x 6 x 2 EFF 21% INT 20%
0.1 ~65.7 60 x 5 x 1 EFF 63% INT 60%
0.3 ~87.6 80 x 5 x 1 EFF 84% INT 80%
0.3 ~94.1 90 x 3 x 1 EFF 90% INT 90%
2+ ~109.75 PR 105 x 3 x 3 EFF PR% INT PR%
↑ @8


Lats didnt feel as retracted as usual due to smaller bench

VOLUME REPS SETS BEST EFF BEST INT
2280 32 6 117.55 115
0.1 ~22.45 20 x 6 x 1 EFF 19% INT 17%
0.1 ~67.3 60 x 6 x 1 EFF 57% INT 52%
0.2 ~87.6 80 x 5 x 1 EFF 75% INT 70%
0.2 ~98.55 90 x 5 x 1 EFF 84% INT 78%
0.6 ~104.05 95 x 5 x 2 EFF 89% INT 83%


Really feeling improvement in my squat form;
- Bench grip width = lower bar position on back
- Pushed hips more aft = more inclined chest
- Lock out more using glutes

D2W7
Posts on December 28th