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elizl_
Age 26 , BW 58
Join Date: 2016-05-21.
Following: 3.
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Your are on Wednesday 18, May 2016
-- Bodyweight: 54
Tired from lack of sleep and long weekend. Lower back felt weak, maybe from last week's 70kg deadlifts. Weighed in at about 54 kg.

DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
972 18 3 --- ---
~60.6 BW x 6 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1437.5 34 9 --- ---
~23.6 PR 20 x 8 x 1 EFF --- INT ---
~31.35 30 x 3 x 1 EFF --- INT ---
~41.8 40 x 3 x 1 EFF --- INT ---
~52.25 50 x 3 x 1 EFF --- INT ---
~60.1 PR 57.5 x 3 x 1 EFF --- INT ---
~58.8 57.5 x 2 x 1 EFF --- INT ---
↑ Failed twice on 57.5, back to 52.5. Squat form is off, not failing on strength. Failing on technique. Maybe should get used to new shoes?
~56.15 PR 52.5 x 4 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Conventional deadlift
VOLUME REPS SETS BEST EFF BEST INT
1980 31 7 --- ---
~53.5 50 x 4 x 1 EFF --- INT ---
~64.2 60 x 4 x 1 EFF --- INT ---
~69.55 65 x 4 x 1 EFF --- INT ---
~76.65 PR 70 x 5 x 1 EFF --- INT ---
~74.9 70 x 4 x 1 EFF --- INT ---
↑ Failed last rep, back to 65. Lower back feels weak.
~71.2 65 x 5 x 2 EFF --- INT ---

Usually warmup with overhand grip. Working sets: alternate between overhand and mixed grip (depending on which one feels better).

VOLUME REPS SETS BEST EFF BEST INT
525 24 4 --- ---
~22.45 20 x 6 x 1 EFF --- INT ---
~25.25 PR 22.5 x 6 x 3 EFF --- INT ---
↑ Felt very easy.


DELETE RENAME Records (PRs) # Torsional twist
VOLUME REPS SETS BEST EFF BEST INT
2880 48 6 --- ---
~70.75 PR 60 x 8 x 6 EFF --- INT ---
↑ 3 sets on both sides.


VOLUME REPS SETS BEST EFF BEST INT
624 24 3 --- ---
~30.65 PR 26 x 8 x 3 EFF --- INT ---
↑ Wide, medium, close grip. Still struggles with wide grip.


PR BW x 1 x 1 EFF --- INT ---
↑ 1.5 minutes in normal position, 45 seconds sidewards on both sides.


VOLUME REPS SETS BEST EFF BEST INT
2430 45 3 --- ---
~67.15 PR BW x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
337.5 30 3 --- ---
~14 PR 11.25 x 10 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
576 24 3 --- ---
~28.3 PR 24 x 8 x 3 EFF --- INT ---
↑ Superset with face pulls. Couldnt do 28 kg, abs were tired from previous exercises.


DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
1152 18 3 --- ---
~71.8 PR BW + 10 x 6 x 3 EFF --- INT ---
Posts on May 18th