wait...
? Lieven
Age 25 , BW 82.8
Join Date: 2018-11-25.
Following: 1.
Insert Post:
Your are on Saturday 13, Apr 2019
-- Bodyweight: 83
Modified TSA Intermediate Program W3D2

Warm up:
10x Cossack Squats
5x low back rotation
10x Cat-cows
3x bird dogs (10sec each side)
3x planks (10sec each side)
RDLs with empty bar

DELETE RENAME Records (PRs) # Deadlift (sumo) #dl
VOLUME REPS SETS BEST EFF BEST INT
3520 28 9 180 180
0.1 ~76.65 70 x 5 x 1 EFF 43% INT 39%
0.1 ~104.55 100 x 3 x 1 EFF 58% INT 56%
0.1 ~122.65 120 x 2 x 1 EFF 68% INT 67%
130 x 1 x 1 EFF 72% INT 72%
↑ belt
140 x 1 x 1 EFF 78% INT 78%
0.9 ~157.8 PR 147.5 x 4 x 4 EFF 88% INT 82%
↑ fs@8, ss@8, ts@8, ls@8.5

Without straps (rogue ohio power bar)

DELETE RENAME Records (PRs) # Bench Press (paused) #bp
VOLUME REPS SETS BEST EFF BEST INT
2817.5 48 9 87.6 80
0.1 ~24.85 20 x 10 x 1 EFF 28% INT 25%
0.1 ~44.9 40 x 6 x 1 EFF 51% INT 50%
0.2 ~65.7 60 x 5 x 1 EFF 75% INT 75%
0.2 ~71.55 70 x 2 x 1 EFF 82% INT 88%
2+ ~84.9 77.5 x 5 x 5 EFF 97% INT 97%
↑ fs@7.5, ts@8, ls@10


VOLUME REPS SETS BEST EFF BEST INT
2075 25 6 93.1 83
2+ ~90.9 BW x 5 x 1 EFF 98% INT 100%
2+ ~88.8 BW x 4 x 5 EFF 95% INT 100%


DELETE RENAME Records (PRs) # Seated row #back
VOLUME REPS SETS BEST EFF BEST INT
1938 34 4 55.95 45
2+ ~70.85 PR 57 x 10 x 1 EFF PR% INT PR%
2+ ~67.25 57 x 8 x 3 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Tricep Pushdowns #tri
VOLUME REPS SETS BEST EFF BEST INT
927.5 35 3 28.6 23
2+ ~30.45 PR 24.5 x 15 x 1 EFF PR% INT PR%
2+ ~34.8 PR 28 x 10 x 2 EFF PR% INT PR%
Posts on April 13th