wait...
abgushte
Age 32 , BW 178
Join Date: 2013-11-11.
Following: 25.
Insert Post:
Your are on Saturday 04, Apr 2015
-- Bodyweight: 172.6
**GZCL w3d1 M/O Sumo + Legs**

VOLUME REPS SETS BEST EFF BEST INT
6955 40 10 --- ---
~104.05 95 x 5 x 1 EFF --- INT ---
~156.8 150 x 3 x 1 EFF --- INT ---
~168.65 165 x 2 x 1 EFF --- INT ---
~197.9 185 x 4 x 1 EFF --- INT ---
~197.9 185 x 4 x 1 EFF --- INT ---
~197.9 185 x 4 x 1 EFF --- INT ---
~197.9 185 x 4 x 1 EFF --- INT ---
~214.65 210 x 2 x 1 EFF --- INT ---
~240.2 PR 235 x 2 x 1 EFF --- INT ---
↑ @ 8
~230 PR 185 x 10 x 1 EFF --- INT ---

Sooooooo slooooooow but not hard...I had no doubts that I was going to be able to lock it out. Gregory wants me to slowly work on widening my stance so I can sit lower and do some band work to get better off the floor. NEXT CYCLE.

VOLUME REPS SETS BEST EFF BEST INT
4195 35 8 99.3 95
0.3 ~87.6 80 x 5 x 1 EFF 88% INT 84%
2+ ~109.75 105 x 3 x 1 EFF PR% INT PR%
2 ~117.55 115 x 2 x 1 EFF PR% INT PR%
2+ ~142.4 PR 130 x 5 x 1 EFF PR% INT PR%
2+ ~142.4 PR 130 x 5 x 1 EFF PR% INT PR%
2+ ~142.4 PR 130 x 5 x 1 EFF PR% INT PR%
2+ ~142.4 PR 130 x 5 x 1 EFF PR% INT PR%
2+ ~142.4 PR 130 x 5 x 1 EFF PR% INT PR%

This was supposed to be my AMRAP day OOOOOOOPS. Did these all without Rehbands because I hand washed them and they still smell bad :|

DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
4080 24 3 --- ---
~200.5 PR 170 x 8 x 1 EFF --- INT ---
~200.5 PR 170 x 8 x 1 EFF --- INT ---
~200.5 PR 170 x 8 x 1 EFF --- INT ---

All paused on the bottom, couple inches below the knees at least

DELETE RENAME Records (PRs) # Dumbbell Bulgarian Split Squat
VOLUME REPS SETS BEST EFF BEST INT
660 33 3 --- ---
~24.85 PR 20 x 12 x 1 EFF --- INT ---
~24.85 PR 20 x 12 x 1 EFF --- INT ---
~24.2 20 x 9 x 1 EFF --- INT ---

I SUCK AT THESE, but it's really working my left side hard which is what I need.

DELETE RENAME Records (PRs) # Single Leg Donkey Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
1680 42 3 --- ---
~49.75 PR 40 x 14 x 1 EFF --- INT ---
~49.75 PR 40 x 14 x 1 EFF --- INT ---
~49.75 PR 40 x 14 x 1 EFF --- INT ---

Superset with BSSs...calves already pretty fried tbh.

DELETE RENAME Records (PRs) # Cable Hip Abduction
VOLUME REPS SETS BEST EFF BEST INT
840 36 3 --- ---
~24.85 20 x 12 x 1 EFF --- INT ---
~31.1 PR 25 x 12 x 1 EFF --- INT ---
~31.1 PR 25 x 12 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Butt Blaster Machine
VOLUME REPS SETS BEST EFF BEST INT
1440 36 3 --- ---
~49.75 PR 40 x 12 x 1 EFF --- INT ---
~49.75 PR 40 x 12 x 1 EFF --- INT ---
~49.75 PR 40 x 12 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Stallion Cable Pull Thru
VOLUME REPS SETS BEST EFF BEST INT
5700 60 3 --- ---
~118.1 PR 95 x 20 x 3 EFF --- INT ---
↑ with bigass resistance band (+80lbs?)

DELETE RENAME Records (PRs) # Lying Leg Raise
VOLUME REPS SETS BEST EFF BEST INT
6213.6 36 3 --- ---
~214.6 PR BW x 12 x 1 EFF --- INT ---
~214.6 PR BW x 12 x 1 EFF --- INT ---
~214.6 PR BW x 12 x 1 EFF --- INT ---

I roll my legs over my head on these to help release my lower back...feels good after dem cable pull thrus.

DELETE RENAME Records (PRs) # Two Arm Kettlebell Swing
VOLUME REPS SETS BEST EFF BEST INT
3600 60 3 --- ---
~74.6 PR 60 x 20 x 1 EFF --- INT ---
~74.6 PR 60 x 20 x 1 EFF --- INT ---
~74.6 PR 60 x 20 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Kneeling Cable Crunch
VOLUME REPS SETS BEST EFF BEST INT
6000 48 3 --- ---
~155.4 PR 125 x 16 x 1 EFF --- INT ---
~155.4 PR 125 x 16 x 1 EFF --- INT ---
~155.4 PR 125 x 16 x 1 EFF --- INT ---

I am all about dis music here.
Nathan pointed out that my sumo looks a lot like conventional
UUUUUHHHHH NOT SURE I SEE THE SIMILARITIES THO??? lmao
Posts on April 04th