wait...
? Lieven
Age 26 , BW 83
Join Date: 2018-11-25.
Following: 1.
Insert Post:
Your are on Tuesday 13, Aug 2019
-- Bodyweight: 83
Lower body warm up

Bird dogs
Side planks
Glute bridges

DELETE RENAME Records (PRs) # High Bar Squat (Tempo 410)
VOLUME REPS SETS BEST EFF BEST INT
1720 29 5 --- ---
~23.6 PR 20 x 8 x 1 EFF --- INT ---
~67.3 PR 60 x 6 x 1 EFF --- INT ---
~87.6 PR 80 x 5 x 3 EFF --- INT ---
↑ fs@6, ls@6.5

Back sore

VOLUME REPS SETS BEST EFF BEST INT
1992 24 4 93.1 83
2+ ~93.1 BW x 6 x 4 EFF 100% INT 100%
↑ fs@6, ls@8


VOLUME REPS SETS BEST EFF BEST INT
1826 22 3 97.9 83
2+ ~95.45 BW x 7 x 1 EFF 98% INT 100%
2+ ~97.9 BW x 8 x 1 EFF 100% INT 100%
2+ ~95.45 BW x 7 x 1 EFF 98% INT 100%

Maybe needs to be stricter. Last reps dont touch barbell

DELETE RENAME Records (PRs) # Unilateral Hip Thrust
VOLUME REPS SETS BEST EFF BEST INT
187.5 25 3 --- ---
~8.85 7.5 x 8 x 1 EFF --- INT ---
↑ (8 R, 12L) ?! Both @7
~8.85 7.5 x 8 x 1 EFF --- INT ---
↑ (8R, 14L). Feels like L side, hamstring fatigues first
~9.1 PR 7.5 x 9 x 1 EFF --- INT ---
↑ (R12)


DELETE RENAME Records (PRs) # Romanian Deadlift (DB) #dl
VOLUME REPS SETS BEST EFF BEST INT
1650 55 3 --- ---
~37.3 30 x 20 x 2 EFF --- INT ---
~37.3 30 x 15 x 1 EFF --- INT ---

Grip, hamstrings, core burning

Core superset:

VOLUME REPS SETS BEST EFF BEST INT
249 3 1 83.8 83
2+ ~86.75 PR BW x 3 x 1 EFF PR% INT 100%
↑ 1min


VOLUME REPS SETS BEST EFF BEST INT
440 30 3 --- ---
~14.9 12 x 10 x 1 EFF --- INT ---
~19.9 PR 16 x 10 x 2 EFF --- INT ---

Each side

DELETE RENAME Records (PRs) # Half Kneeling Pallof Press
VOLUME REPS SETS BEST EFF BEST INT
36 3 1 --- ---
~12.55 PR 12 x 3 x 1 EFF --- INT ---
↑ +hold last rep

Red band
Posts on August 13th