wait...
abgushte
Age 33 , BW 178
Join Date: 2013-11-11.
Following: 25.
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Your are on Saturday 28, Mar 2020
-- Bodyweight: 178
Rugby Lab 2020 Off Season Block 1 w2d5 032820
Prehab -- did some more intense stretching with quads and hips I hope, getting weird left knee pain that was exacerbated by jogging last night.

Start 1711
VOLUME REPS SETS BEST EFF BEST INT
1455 15 3 128 128
0.2 ~101.85 93 x 5 x 1 EFF 80% INT 73%
0.2 ~107.35 98 x 5 x 1 EFF 84% INT 77%
0.2 ~109.5 PR 100 x 5 x 1 EFF 86% INT 78%

Rest 90 seconds
Right wrist not feeling great now, I think because I don’t have my wrist support with my mouse due to wfh gdi

β˜’ DELETE β‚ͺ RENAME Records (PRs) # Power Clean + Power Jerk + Clean + 2 Split Jerks
VOLUME REPS SETS BEST EFF BEST INT
351 3 3 111 111
1 113 x 1 x 1 EFF PR% INT PR%
1 118 x 1 x 1 EFF PR% INT PR%
PR 120 x 1 x 1 EFF PR% INT PR%

Rest 90 seconds
Trying out a narrower clean stance and wider jerk grip, they’re ok I think.

VOLUME REPS SETS BEST EFF BEST INT
3120 30 3 141.15 135
1.3 ~129.3 104 x 10 x 3 EFF 92% INT 77%

superset with
VOLUME REPS SETS BEST EFF BEST INT
900 30 3 31.1 25
2+ ~37.3 PR 30 x 10 x 3 EFF PR% INT PR%
↑ holding med ball

Rest 90 seconds

β˜’ DELETE β‚ͺ RENAME Records (PRs) # Incline Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1670 30 3 82.15 75
0.7 ~67.15 54 x 10 x 2 EFF 82% INT 72%
0.5 ~73.35 59 x 10 x 1 EFF 89% INT 79%
↑ heavish so maybe only 2.5# increase next time

superset with
VOLUME REPS SETS BEST EFF BEST INT
4420 30 3 --- ---
~166.6 134 x 10 x 1 EFF --- INT ---
~191.45 PR 154 x 10 x 2 EFF --- INT ---

Rest 90 seconds but not really because it took so long to set up that my HR was practically resting
WHY MUST I ONLY HAVE 1 BEEEEENCH at least I have more than 1 bar

β˜’ DELETE β‚ͺ RENAME Records (PRs) # Pallof Press and Rotation
VOLUME REPS SETS BEST EFF BEST INT
4272 24 3 --- ---
~209.95 PR BW x 8 x 3 EFF --- INT ---
↑ forgot to try to be explosive until like the last set, did an extra on the right side

superset with
VOLUME REPS SETS BEST EFF BEST INT
5340 30 3 221.3 178
2+ ~221.3 BW x 10 x 3 EFF 100% INT 100%

Rest 90 seconds not really tho

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Posts on March 28th