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elizl_
Age 26 , BW 58
Join Date: 2016-05-21.
Following: 3.
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Your are on Monday 06, Jun 2016
-- Bodyweight: 54
Week 2 of new training schedule.
Lower back feels very weak after last thursday, still in pain.

DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
972 18 3 71.8 64
1.1 ~60.6 BW x 6 x 3 EFF 84% INT 84%


VOLUME REPS SETS BEST EFF BEST INT
2130 53 9 60.1 57.5
0.1 ~23.6 20 x 8 x 1 EFF 39% INT 35%
0.2 ~35.4 PR 30 x 8 x 1 EFF 59% INT 52%
0.4 ~44.9 PR 40 x 6 x 2 EFF 75% INT 70%
1.9 ~54.75 PR 50 x 5 x 5 EFF 91% INT 87%

Getting better at pushing hips forward, some reps were really neat. Still troubles tho, hips go too far backwards, which makes the squats hard. Also, weight distribution on feet should be better. Didn't feel heavy, but didn't feel easy either.

VOLUME REPS SETS BEST EFF BEST INT
2880 54 9 71.2 65
0.1 ~23.6 PR 20 x 8 x 1 EFF 33% INT 31%
0.2 ~44.9 40 x 6 x 1 EFF 63% INT 62%
0.4 ~54.75 50 x 5 x 2 EFF 77% INT 77%
0.8 ~67.3 60 x 6 x 1 EFF 95% INT 92%
2+ ~75.75 PR 67.5 x 6 x 4 EFF PR% INT PR%

Still warming up with overhand grip, working sets with mixed grip. Mixed grip needs to be improved, bar still not straight. Back feels very weak, so a lot of pain when i did sumo's explosively. So the sets were really slow and controlled, to reduce pain. Also wasn't able to push hips that much forward, because of the pain.

VOLUME REPS SETS BEST EFF BEST INT
475 20 4 26.75 25
0.3 ~21.9 20 x 5 x 1 EFF 82% INT 80%
2+ ~27.4 PR 25 x 5 x 3 EFF PR% INT 100%
↑ Last 2 reps felt bit heavy.


DELETE RENAME Records (PRs) # Torsional twist
VOLUME REPS SETS BEST EFF BEST INT
2880 48 6 70.75 60
2+ ~70.75 60 x 8 x 6 EFF 100% INT 100%
↑ 3 sets on both sides.


VOLUME REPS SETS BEST EFF BEST INT
337.5 30 3 14 11.25
2+ ~14 11.25 x 10 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
840 30 3 36.85 31.25
2+ ~34.8 PR 28 x 10 x 3 EFF 94% INT 90%
↑ Superset with face pulls.


VOLUME REPS SETS BEST EFF BEST INT
54 54
1 BW x 1 x 1 EFF 100% INT 100%
↑ 1.5 minutes in normal position, 45 seconds sidewards on both sides.


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


DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
1024 16 4 71.8 64
2+ ~68.45 BW + 10 x 4 x 4 EFF 95% INT 100%


Abs felt easy today. Felt a bit 'lazy' because of the heat.
Posts on June 06th