wait...
danharp
Age --- , BW 86.5
Join Date: 2015-09-08.
Insert Post:
Your are on Sunday 07, Oct 2018
-- Bodyweight: 85
VOLUME REPS SETS BEST EFF BEST INT
945 9 3 116 105.5
2+ ~109.75 BW + 20 x 3 x 3 EFF 95% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
1260 12 3 115.25 92.7
2+ ~109.75 BW + 20 x 3 x 1 EFF 95% INT PR%
2+ ~112.35 BW + 20 x 4 x 1 EFF 97% INT PR%
2+ ~115 PR BW + 20 x 5 x 1 EFF 100% INT PR%


then bw pullups as a dropset

VOLUME REPS SETS BEST EFF BEST INT
1900 60 3 62.15 50
0.6 ~31.1 PR 25 x 30 x 1 EFF 50% INT 50%
0.7 ~43.5 35 x 20 x 1 EFF 70% INT 70%
1 ~55.95 45 x 10 x 1 EFF 90% INT 90%


DELETE RENAME Records (PRs) # Smith Machine Incline Press
VOLUME REPS SETS BEST EFF BEST INT
1560 24 3 87.6 80
0.3 ~70.75 60 x 8 x 1 EFF 81% INT 75%
0.4 ~76.65 65 x 8 x 1 EFF 88% INT 81%
0.7 ~82.55 70 x 8 x 1 EFF 94% INT 88%


DELETE RENAME Records (PRs) # Smith Guillotine Press
VOLUME REPS SETS BEST EFF BEST INT
1350 45 3 74.6 60
0.9 ~37.3 30 x 15 x 3 EFF 50% INT 50%
↑ really slow/good

high incline

Cable Row or Rear Delt sth, 3x15-20 + drop
Single arm lat pulldowns, 3x10 +drop

Some kind of chest fly
Bi/Tri pump work

Straight arm pulldowns for stretch
Pushups/Pullups/Chins whenever
Lateral raises whenever too
Posts on October 07th