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Exercises  7 
PsychoSlug
Age 52 , BW 215.5
Join Date: 2013-07-06.
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Your are on Friday 26, Aug 2016
-- Bodyweight: 227.3
Average F'n Program
Week 1 Day 3

☒ DELETE ₪ RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
5340 35 8 257.4 240
0.1 ~49.3 45 x 5 x 2 EFF 19% INT 19%
0.1 ~104.05 95 x 5 x 1 EFF 40% INT 40%
0.1 ~151.6 145 x 3 x 1 EFF 59% INT 60%
0.1 ~194.2 190 x 2 x 1 EFF 75% INT 79%
2+ ~262.85 PR 240 x 5 x 3 EFF PR% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2220 30 7 114.4 92
0.2 ~49.3 45 x 5 x 2 EFF 43% INT 49%
0.1 ~67.95 65 x 3 x 1 EFF 59% INT 71%
0.1 ~76.65 75 x 2 x 1 EFF 67% INT 82%
2+ ~104.05 PR 95 x 5 x 3 EFF 91% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # Push Ups
VOLUME REPS SETS BEST EFF BEST INT
5682.55 25 3 246.4 198.2
2+ ~282.6 PR BW x 10 x 2 EFF PR% INT PR%
2+ ~248.95 BW x 5 x 1 EFF PR% INT PR%


Top squat sets were slow, but I got them. The last rep may have been ugly, but I don't think form broke down much, if at all. All I need on Monday is more than 1 rep and I'll be in PR city every session moving forward, as long as I can continue to ride the linear progression train.

Rows were too easy. I'll need to jump these up more than 5 lb. next week.

I used to be able to knock out a lot of push ups. Not now. I was hoping for 10x3, but could only manage 5 on the last set. I concentrated on doing these slow. At least they didn't bother my left shoulder, which is something I couldn't say last winter when I couldn't bench either.

My right knee was cranky going into this and now it is pissed. Hopefully it will settle down by Monday.
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Posts on August 26th