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diederik
Age 24 , BW 67.8
Join Date: 2017-10-02.
Following: 24.
Insert Post:
Your are on Saturday 06, Oct 2018
-- Bodyweight: 72
DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2478 46 7 93.25 87.5
0.1 ~24.85 20 x 10 x 1 EFF 27% INT 23%
0.1 ~47.2 40 x 8 x 1 EFF 51% INT 46%
0.2 ~67.3 60 x 6 x 1 EFF 72% INT 69%
0.3 ~76.65 70 x 5 x 1 EFF 82% INT 80%
0.3 ~83.65 80 x 3 x 1 EFF 90% INT 91%
↑ @ 6.5 felt really easy, add a rep every week
0.3 ~78.85 72 x 5 x 1 EFF 85% INT 82%
0.5 ~87.15 72 x 9 x 1 EFF 93% INT 82%
↑ amrap, also felt stronger in this set, tried to really control the eccentric.



VOLUME REPS SETS BEST EFF BEST INT
2400 56 5 129 120
0.1 ~24.85 20 x 10 x 1 EFF 19% INT 17%
0.1 ~49.75 40 x 10 x 1 EFF 39% INT 33%
0.6 ~62.15 50 x 12 x 3 EFF 48% INT 42%
↑ super light, still feel my hips though


VOLUME REPS SETS BEST EFF BEST INT
1260 39 4 54.75 50
0.2 ~24.85 20 x 10 x 1 EFF 45% INT 40%
0.3 ~37.3 30 x 10 x 1 EFF 68% INT 60%
0.5 ~49.75 40 x 10 x 1 EFF 91% INT 80%
0.5 ~48.4 40 x 9 x 1 EFF 88% INT 80%
↑ @ 9.5 30 second break


VOLUME REPS SETS BEST EFF BEST INT
580 30 3 26.1 21
0.4 ~19.9 16 x 10 x 1 EFF 76% INT 76%
2+ ~26.1 21 x 10 x 2 EFF 100% INT 100%
↑ next week it's better to do the OHP volume on the second day


VOLUME REPS SETS BEST EFF BEST INT
1500 30 3 67.15 54
2+ ~62.15 50 x 10 x 3 EFF 93% INT 93%
↑ @7, up the weight next week


VOLUME REPS SETS BEST EFF BEST INT
864 12 1 98.15 93.9
0.5 ~89.5 PR BW x 12 x 1 EFF 91% INT 77%
↑ amrap , fatigued, can defenitely do more if i rest longer.


DELETE RENAME Records (PRs) # tricep extension
VOLUME REPS SETS BEST EFF BEST INT
720 36 3 27.5 24.5
2 ~24.85 20 x 12 x 3 EFF 90% INT 82%


VOLUME REPS SETS BEST EFF BEST INT
300 30 3 12.45 10
2+ ~12.45 10 x 10 x 3 EFF 100% INT 100%


+deadbugs, cobra stretch.
Posts on October 06th