wait...
? Lieven
Age 26 , BW 84
Join Date: 2018-11-25.
Following: 1.
Insert Post:
Your are on Tuesday 03, Sep 2019
-- Bodyweight: 83
Lower body warm up
VOLUME REPS SETS BEST EFF BEST INT
1640 23 8 170 170
0.1 ~23.6 20 x 8 x 1 EFF 14% INT 12%
0.1 ~67.3 60 x 6 x 1 EFF 40% INT 35%
0.1 ~104.55 100 x 3 x 1 EFF 61% INT 59%
↑ not great
0.1 ~122.65 120 x 2 x 1 EFF 72% INT 71%
130 x 1 x 1 EFF 76% INT 76%
↑ great. Patience of the floor, pull slack, squeeze glutes, push with legs
0.1 140 x 1 x 1 EFF 82% INT 82%
↑ great
0.1 150 x 1 x 1 EFF 88% INT 88%
↑ great but heavy PR
0.2 160 x 1 x 1 EFF 94% INT 94%
↑ not great, stop


DELETE RENAME Records (PRs) # Glute Ham Raise
VOLUME REPS SETS BEST EFF BEST INT
2573 31 4 96.7 82
2+ ~97.9 PR BW x 8 x 1 EFF PR% INT PR%
2+ ~97.9 PR BW x 8 x 1 EFF PR% INT PR%
2+ ~95.45 BW x 7 x 1 EFF 99% INT PR%
2+ ~97.9 PR BW x 8 x 1 EFF PR% INT PR%

Green band

VOLUME REPS SETS BEST EFF BEST INT
1600 26 6 --- ---
~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 1 EFF --- INT ---
~94.1 90 x 3 x 1 EFF --- INT ---
~104.55 PR 100 x 3 x 1 EFF --- INT ---
PR 110 x 1 x 1 EFF --- INT ---
↑ easy, but very uncomfortable

Technique practice
Feels better on knee than low bar

Core circuit

VOLUME REPS SETS BEST EFF BEST INT
1411 17 2 97.9 83
2+ ~100.45 PR BW x 9 x 1 EFF PR% INT 100%
2+ ~97.9 BW x 8 x 1 EFF 100% INT 100%

@9
Rom not great

VOLUME REPS SETS BEST EFF BEST INT
960 40 2 19.9 16
2+ ~29.85 24 x 20 x 2 EFF PR% INT PR%
↑ each side

Slow

DELETE RENAME Records (PRs) # Half Kneeling Pallof Press
VOLUME REPS SETS BEST EFF BEST INT
30 2 1 15.7 15
2 ~15.35 15 x 2 x 1 EFF 98% INT 100%

Green band
Posts on September 03rd