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Khavin
Age 22 , BW 81
Join Date: 2017-11-05.
Following: 16.
Insert Post:
Your are on Saturday 06, Jan 2018
-- Bodyweight: 74.3
DELETE RENAME Records (PRs) # Norris leg raises
VOLUME REPS SETS BEST EFF BEST INT
2229 30 3 93.25 75
2+ ~92.35 BW x 10 x 3 EFF 99% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
3343.5 45 3 86.1 73
2+ ~92.35 BW x 15 x 3 EFF PR% INT PR%


standard warmup + banded stretches

DELETE RENAME Records (PRs) # 2ct Paused Squat
VOLUME REPS SETS BEST EFF BEST INT
2680 41 11 115 105
0.1 ~22.45 20 x 6 x 2 EFF 20% INT 19%
0.2 ~65.7 60 x 5 x 2 EFF 57% INT 57%
0.2 ~87.6 80 x 5 x 1 EFF 76% INT 76%
0.3 ~96.3 90 x 4 x 1 EFF 84% INT 86%
0.4 ~102.2 100 x 2 x 1 EFF 89% INT 95%
2+ ~112.45 PR 110 x 2 x 4 EFF 98% INT PR%
↑ @8.5-8.5-8.5-8


Last set felt best; let knees travel more over feet
Squats felt better than previous training but knee still ached during warm ups and first 2 sets
Focus on knees forward = less tension in knee

DELETE RENAME Records (PRs) # Paused Benchpress
VOLUME REPS SETS BEST EFF BEST INT
3240 48 9 107.35 105
0.1 ~22.45 20 x 6 x 1 EFF 21% INT 19%
0.3 ~67.3 60 x 6 x 2 EFF 63% INT 57%
1.3 ~87.6 80 x 5 x 6 EFF 82% INT 76%
↑ f3s@6.5 - l2s@6


Forgot to use hips from set 1 to 3 so felt bit heavier

DELETE RENAME Records (PRs) # Feet up benchpress
VOLUME REPS SETS BEST EFF BEST INT
2360 26 6 99.3 95
0.4 ~89.75 PR 80 x 6 x 1 EFF 90% INT 84%
0.8 ~96.3 90 x 4 x 1 EFF 97% INT 95%
2+ ~101.65 PR 95 x 4 x 4 EFF PR% INT 100%
↑ @8-8-8.5-9


DELETE RENAME Records (PRs) # Conventional Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2392 22 5 180 180
0.1 ~76.65 70 x 5 x 1 EFF 43% INT 39%
0.1 ~109.5 100 x 5 x 1 EFF 61% INT 56%
0.1 ~128.35 120 x 4 x 1 EFF 71% INT 67%
0.3 ~142 132.75 x 4 x 2 EFF 79% INT 74%
↑ @6.5


VOLUME REPS SETS BEST EFF BEST INT
2674.8 36 3 79.3 72.4
2+ ~92.35 PR BW x 12 x 3 EFF PR% INT PR%
Posts on January 06th