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MaximusGluteus
Age 34 , BW 180
Join Date: 2013-10-17.
Following: 23.
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Your are on Wednesday 14, Sep 2016
-- Bodyweight: 175
Poverty diet yesterday, slammed calories and carbs an hour before session. Grind through survivor sets until second wind during middle of Sumo. Surprisingly decent rep quality for how shit first hour felt.

DELETE RENAME Records (PRs) # Press Push BtN #P
VOLUME REPS SETS BEST EFF BEST INT
4590 24 8 235 235
0.1 ~135.9 130 x 3 x 1 EFF 58% INT 55%
0.1 ~167.25 160 x 3 x 1 EFF 71% INT 68%
0.2 ~198.65 190 x 3 x 1 EFF 85% INT 81%
0.4 ~224.65 PR 210 x 4 x 1 EFF 96% INT 89%
↑ @8
0.3 ~219.55 210 x 3 x 1 EFF 93% INT 89%
0.3 ~219.55 210 x 3 x 1 EFF 93% INT 89%
0.3 ~219.55 210 x 3 x 1 EFF 93% INT 89%
0.2 ~214.65 210 x 2 x 1 EFF 91% INT 89%

R:240s, experiment with breathing / bracing through nose then mouth.

VOLUME REPS SETS BEST EFF BEST INT
14110 38 11 500 500
~135.9 130 x 3 x 1 EFF 27% INT 26%
0.1 ~230 220 x 3 x 1 EFF 46% INT 44%
0.1 ~324.1 310 x 3 x 1 EFF 65% INT 62%
0.1 ~397.25 380 x 3 x 1 EFF 79% INT 76%
↑ slow off floor
1.4 ~454.75 435 x 3 x 6 EFF 91% INT 87%
↑ condense 3x4, 2x3
0.4 ~465.9 PR 395 x 8 x 1 EFF 93% INT 79%

R:180s-300s, trying to Belkin those explody knees and look up to during lockout. Timing a little off, but very effective, probably wouldn't have made planned sets otherwise.

VOLUME REPS SETS BEST EFF BEST INT
2400 12 6 275 275
~132.9 130 x 2 x 1 EFF 48% INT 47%
~163.55 160 x 2 x 1 EFF 59% INT 58%
0.1 ~194.2 190 x 2 x 1 EFF 71% INT 69%
0.1 ~224.9 220 x 2 x 1 EFF 82% INT 80%
0.3 ~260.65 PR 255 x 2 x 1 EFF 95% INT 93%
↑ @8 concentric, @9 eccentric
0.2 ~250.45 245 x 2 x 1 EFF 91% INT 89%

R:180s, warm ups felt great, stretched out hips during sumo made for tight / comfortable setup. Also noticing pattern with bench peaking after heavy 5x3. Second rep of 255 had magical no effort eccentric, just controlled drop to the right place.

Accessory circuit.

DELETE RENAME Records (PRs) # Row Seated #Back
VOLUME REPS SETS BEST EFF BEST INT
3550 40 5 120.5 110
0.2 ~90.95 85 x 4 x 1 EFF 75% INT 77%
2+ ~123.4 PR 110 x 6 x 1 EFF PR% INT 100%
1.3 ~105.7 85 x 10 x 3 EFF 88% INT 77%


DELETE RENAME Records (PRs) # Raise Lateral #Shoulders
VOLUME REPS SETS BEST EFF BEST INT
1095 73 3 37.3 30
0.5 ~18.65 15 x 25 x 1 EFF 50% INT 50%
0.5 ~18.65 15 x 24 x 1 EFF 50% INT 50%
0.5 ~18.65 15 x 24 x 1 EFF 50% INT 50%


VOLUME REPS SETS BEST EFF BEST INT
1095 73 3 49.75 40
0.4 ~18.65 15 x 25 x 1 EFF 38% INT 38%
0.4 ~18.65 15 x 24 x 1 EFF 38% INT 38%
0.4 ~18.65 15 x 24 x 1 EFF 38% INT 38%






VOLUME REPS SETS BEST EFF BEST INT
275 275
72 x 1 x 1 EFF 26% INT 26%
Posts on September 14th