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? Lieven
Age 26 , BW 83
Join Date: 2018-11-25.
Following: 1.
Insert Post:
Your are on Wednesday 21, Aug 2019
-- Bodyweight: 83
VOLUME REPS SETS BEST EFF BEST INT
3569 43 4 --- ---
~103.2 PR BW x 12 x 1 EFF --- INT ---
~103.2 PR BW x 12 x 1 EFF --- INT ---
~103.2 BW x 10 x 1 EFF --- INT ---
~100.45 BW x 9 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Unilateral Hip Thrusts
VOLUME REPS SETS BEST EFF BEST INT
270 27 3 --- ---
~12.45 PR 10 x 10 x 1 EFF --- INT ---
↑ (more L but feel more hamstring L)
~12.1 10 x 9 x 1 EFF --- INT ---
~11.8 10 x 8 x 1 EFF --- INT ---

Hamstring fatigues faster, I think itâs too weak and canât keep up. Could also be the opposite.

DELETE RENAME Records (PRs) # Romanian Deadlifts (DB)
VOLUME REPS SETS BEST EFF BEST INT
1300 40 3 --- ---
~37.3 PR 30 x 20 x 1 EFF --- INT ---
~43.5 PR 35 x 12 x 1 EFF --- INT ---
↑ caution: L ham and L low back sensitive
~41.3 35 x 8 x 1 EFF --- INT ---


Core circuit

DELETE RENAME Records (PRs) # Plank (with ball)
VOLUME REPS SETS BEST EFF BEST INT
2988 36 3 --- ---
~103.2 PR BW x 12 x 3 EFF --- INT ---

Elbows on ball, extending in front and back = 1 rep

VOLUME REPS SETS BEST EFF BEST INT
1440 60 3 19.9 16
2+ ~29.85 PR 24 x 20 x 3 EFF PR% INT PR%
↑ each side


DELETE RENAME Records (PRs) # Half Kneeling Pallof Press
VOLUME REPS SETS BEST EFF BEST INT
45 3 1 15.35 15
2+ ~15.7 PR 15 x 3 x 1 EFF PR% INT 100%

Blue band
Posts on August 21st