wait...
elizl_
Age 26 , BW 58
Join Date: 2016-05-21.
Following: 3.
Insert Post:
Your are on Tuesday 09, Apr 2019
-- Bodyweight: 56
maxing day
feeling a bit lightheaded

VOLUME REPS SETS BEST EFF BEST INT
1189.5 31 10 55.2 54
0.1 ~21.9 20 x 5 x 1 EFF 40% INT 37%
0.1 ~32.85 30 x 5 x 1 EFF 60% INT 56%
0.1 ~38.35 35 x 5 x 1 EFF 69% INT 65%
0.2 ~43.8 40 x 5 x 1 EFF 79% INT 74%
0.2 ~48.15 45 x 4 x 1 EFF 87% INT 83%
0.4 ~52.25 50 x 3 x 1 EFF 95% INT 93%
1 55 x 1 x 1 EFF 100% INT PR%
1 57.5 x 1 x 1 EFF PR% INT PR%
↑ heavy, hands were in a weird position around bar
1 60 x 1 x 1 EFF PR% INT PR%
↑ much better, due to better setup, more confidence, more control
PR 62 x 1 x 1 EFF PR% INT PR%
↑ woooop, wrist more to the back (angled) worked


VOLUME REPS SETS BEST EFF BEST INT
2042.5 32 9 110 110
0.1 ~21.9 20 x 5 x 1 EFF 20% INT 18%
0.1 ~43.8 40 x 5 x 1 EFF 40% INT 36%
0.1 ~65.7 60 x 5 x 1 EFF 60% INT 55%
0.1 ~76.65 70 x 5 x 1 EFF 70% INT 64%
0.1 ~85.6 80 x 4 x 1 EFF 78% INT 73%
0.2 ~96.3 90 x 4 x 1 EFF 88% INT 82%
0.2 ~99.65 97.5 x 2 x 1 EFF 91% INT 89%
0.2 105 x 1 x 1 EFF 95% INT 95%
PR 112.5 x 1 x 1 EFF PR% INT PR%
↑ super heavy off the ground, @10

dl: setup still too shaky and inconsistent, having trouble with 1st rep off the ground
hips should be higher; body bit more upright, should brace better
also: NO YANKING

VOLUME REPS SETS BEST EFF BEST INT
1569.5 33 12 75 75
0.1 ~21.9 20 x 5 x 1 EFF 29% INT 27%
0.1 ~32.85 30 x 5 x 1 EFF 44% INT 40%
0.1 ~43.8 40 x 5 x 1 EFF 58% INT 53%
0.2 ~54.75 50 x 5 x 1 EFF 73% INT 67%
0.1 ~57.5 55 x 3 x 1 EFF 77% INT 73%
0.2 ~62.75 60 x 3 x 1 EFF 84% INT 80%
0.2 ~66.45 65 x 2 x 1 EFF 89% INT 87%
↑ forgot belt lol
0.1 70 x 1 x 1 EFF 93% INT 93%
↑ +belt
1 75 x 1 x 1 EFF 100% INT 100%
1 80 x 1 x 1 EFF PR% INT PR%
1 83.5 x 1 x 1 EFF PR% INT PR%
PR 86 x 1 x 1 EFF PR% INT PR%
↑ massive grind but managed to pull through yaaay

i feel belt has helped me a lot in squatting, also started using squat shoes again
I forget to pause at the top after each rep, also lean forward a bit more and use hips better when in upward movement



overall quite satisfied. +8kg pr on bench, 2.5kg on dl and 11kg on squat.
deadlift is hardest to control, thus hardest to get stronger in
bench technique is more consistent and quite okay, feel confident and strong
squat is slowly starting to come back to me. need to work on bracing and hip and core use more
Posts on April 09th