wait...
? Lieven
Age 25 , BW 81
Join Date: 2018-11-25.
Following: 1.
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Your are on Thursday 18, Apr 2019
-- Bodyweight: 83
Modified TSA Intermediate Program W4D2

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
3510 28 9 180 180
0.1 ~65.7 60 x 5 x 1 EFF 37% INT 33%
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 ~160.45 PR 150 x 4 x 4 EFF 89% INT 83%
↑ fs@7, ss@8, ts@8.5, ls@8.5

Without straps
Faint alert hehe

DELETE RENAME Records (PRs) # Bench Press (paused) #bp
VOLUME REPS SETS BEST EFF BEST INT
2780 46 9 87.6 80
0.1 ~24.85 20 x 10 x 1 EFF 28% INT 25%
0.2 ~51.75 45 x 7 x 1 EFF 59% INT 56%
0.3 ~72.2 67.5 x 4 x 1 EFF 82% INT 84%
0.2 75 x 1 x 1 EFF 86% INT 94%
2+ ~87.6 80 x 5 x 4 EFF 100% INT 100%
↑ fs@8, ts@8.5, fs@9.5
2+ ~85.6 80 x 4 x 1 EFF 98% INT 100%
↑ @10 gassed out

Feels heavy, still need to learn how to properly leg drive.
Keep left wrist straight, squeeze bar.

VOLUME REPS SETS BEST EFF BEST INT
1404 39 3 --- ---
~44.75 PR 36 x 15 x 1 EFF --- INT ---
~44.75 36 x 12 x 2 EFF --- INT ---
Posts on April 18th