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? Lieven
Age 26 , BW 83
Join Date: 2018-11-25.
Following: 1.
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Your are on Thursday 11, Jul 2019
-- Bodyweight: 81
Hypertrophy Meso 1 W1D3

Warm up: BW single leg hip thrusts and split squats

DELETE RENAME Records (PRs) # Trap Bar Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3512 36 4 --- ---
~75.15 67 x 6 x 1 EFF --- INT ---
~120.6 97 x 10 x 1 EFF --- INT ---
~133.05 PR 107 x 10 x 2 EFF --- INT ---

(Bar is 27kg)
First rep was hard, rest felt good.
Push hips back (like RDL) and tighten lats.

VOLUME REPS SETS BEST EFF BEST INT
4096 68 6 90.8 77
0.1 ~14.9 12 x 10 x 1 EFF 16% INT 16%
0.3 ~64.65 52 x 10 x 1 EFF 71% INT 68%
2+ ~89.5 PR 72 x 12 x 4 EFF 99% INT 94%
↑ fs@6, ls@8


VOLUME REPS SETS BEST EFF BEST INT
1620 20 5 95.45 83
2+ ~86.65 BW x 4 x 5 EFF 91% INT 98%
↑ fs@7.5, ts@7, ls@8

Explosive concentric, force!

DELETE RENAME Records (PRs) # Glute Ham Raise (6-0-0)
VOLUME REPS SETS BEST EFF BEST INT
810 10 2 86.65 81
2+ ~88.7 PR BW x 5 x 2 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Hip Thrust (unilateral)
VOLUME REPS SETS BEST EFF BEST INT
2916 36 3 --- ---
~100.7 PR BW x 12 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
51 3 3 24.55 24
PR 25 x 1 x 2 EFF PR% INT PR%
↑ each side
1 x 1 x 1 EFF --- INT ---
↑ length = up and down the mat

Retract scapula, L side hold is harder
Posts on July 11th