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Khavin
Age 22 , BW 81
Join Date: 2017-11-05.
Following: 16.
Insert Post:
Your are on Wednesday 31, Jan 2018
-- Bodyweight: 72.4
VOLUME REPS SETS BEST EFF BEST INT
1020 30 3 67.15 54
0.8 ~42.25 34 x 10 x 3 EFF 63% INT 63%


DELETE RENAME Records (PRs) # Norris leg raises
VOLUME REPS SETS BEST EFF BEST INT
2172 30 3 93.25 75
2+ ~90 BW x 10 x 3 EFF 97% INT 97%


standard warmup + banded stretches

DELETE RENAME Records (PRs) # Conventional Deadlift
VOLUME REPS SETS BEST EFF BEST INT
6400 54 12 180 180
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%
0.2 ~131.45 120 x 5 x 1 EFF 73% INT 67%
0.1 ~146.35 140 x 3 x 1 EFF 81% INT 78%
0.2 ~156.8 150 x 3 x 1 EFF 87% INT 83%
0.3 ~167.25 PR 160 x 3 x 1 EFF 93% INT 89%
↑ @8
0.9 ~131.45 120 x 5 x 6 EFF 73% INT 67%


DELETE RENAME Records (PRs) # 2ct Paused Benchpress
VOLUME REPS SETS BEST EFF BEST INT
3200 44 9 109.75 105
0.1 ~22.45 20 x 6 x 1 EFF 20% INT 19%
0.1 ~44.9 40 x 6 x 1 EFF 41% INT 38%
0.1 ~67.3 60 x 6 x 1 EFF 61% INT 57%
0.2 ~87.6 80 x 5 x 1 EFF 80% INT 76%
0.4 ~98.55 90 x 5 x 1 EFF 90% INT 86%
0.8 ~107 100 x 4 x 1 EFF 97% INT 95%
2+ ~109.65 102.5 x 4 x 3 EFF 100% INT 98%
↑ @7


VOLUME REPS SETS BEST EFF BEST INT
2480 33 7 109.5 100
0.1 ~22.45 20 x 6 x 1 EFF 20% INT 20%
0.2 ~67.3 60 x 6 x 1 EFF 61% INT 60%
0.3 ~87.6 80 x 5 x 1 EFF 80% INT 80%
2+ ~107 100 x 4 x 4 EFF 98% INT 100%


keep heels at a slightly bigger angle
keep less tight on left ankle
Posts on January 31st