wait...
? Kiev
Age --- , BW 217.3
Join Date: 2017-02-27.
Insert Post:
Your are on Monday 02, Sep 2019
-- Bodyweight: 221
Warmup
DELETE RENAME Records (PRs) # Tbar Angled handle
VOLUME REPS SETS BEST EFF BEST INT
4500 100 4 130.55 105
1.8 ~55.95 PR 45 x 25 x 4 EFF 43% INT 43%

DELETE RENAME Records (PRs) # Seated DB shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
750 75 3 99.45 85
0.9 ~12.45 PR 10 x 25 x 3 EFF 12% INT 12%
↑ Did dB bench 1 set

VOLUME REPS SETS BEST EFF BEST INT
1000 100 4 50.15 45
1.3 ~12.45 PR 10 x 25 x 4 EFF 25% INT 22%

Tri Set



DELETE RENAME Records (PRs) # bench press thumb Away from smooth
VOLUME REPS SETS BEST EFF BEST INT
2275 15 2 279.75 275
0.2 ~167.85 135 x 10 x 1 EFF 60% INT 49%
0.2 ~202.6 185 x 5 x 1 EFF 72% INT 67%

DELETE RENAME Records (PRs) # bench press pause 4th finger
VOLUME REPS SETS BEST EFF BEST INT
5925 19 12 350 350
0.1 ~235.25 225 x 3 x 1 EFF 67% INT 64%
275 x 1 x 1 EFF 79% INT 79%
0.1 315 x 1 x 1 EFF 90% INT 90%
0.3 335 x 1 x 1 EFF 96% INT 96%
1 350 x 1 x 1 EFF 100% INT 100%
1 350 x 1 x 1 EFF 100% INT 100%
↑ hard
1 350 x 1 x 1 EFF 100% INT 100%
↑ easier
1 350 x 1 x 1 EFF 100% INT 100%
↑ also easy
1 355 x 1 x 1 EFF PR% INT PR%
PR 360 x 1 x 1 EFF PR% INT PR%
0.5 ~345 PR 330 x 3 x 1 EFF 99% INT 94%
0.3 ~326.3 PR 305 x 4 x 1 EFF 93% INT 87%


VOLUME REPS SETS BEST EFF BEST INT
500 4 4 175.25 175
95 x 1 x 1 EFF 54% INT 54%
115 x 1 x 1 EFF 66% INT 66%
135 x 1 x 1 EFF 77% INT 77%
0.1 155 x 1 x 1 EFF 88% INT 89%
↑ haf

VOLUME REPS SETS BEST EFF BEST INT
2540 18 8 195 195
0.5 ~141.15 135 x 3 x 5 EFF 72% INT 69%
155 x 1 x 1 EFF 79% INT 79%
0.1 175 x 1 x 1 EFF 90% INT 90%
0.2 185 x 1 x 1 EFF 95% INT 95%
↑ tighten the belt and fuckin go


VOLUME REPS SETS BEST EFF BEST INT
1230 41 3 50.15 45
0.5 ~37.3 30 x 15 x 1 EFF 74% INT 67%
0.8 ~37.3 30 x 13 x 2 EFF 74% INT 67%


Blackbands
3
Posts on September 02nd