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ijzersterk_faab
Age 25 , BW 70
Join Date: 2015-09-30.
Following: 47.
Insert Post:
Your are on Tuesday 13, Nov 2018
-- Bodyweight: 70
Shoulder still massively injured.
Problems with:
-taking tshirt off
-washing my hair
-'bus driver' stuff (front raises)
-extending arm forward
-extending arm upwards

side raises dont hurt

VOLUME REPS SETS BEST EFF BEST INT
2100 30 2 --- ---
~87.05 PR BW x 15 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
607.5 45 3 28.6 23
1.1 ~16.8 13.5 x 15 x 3 EFF 59% INT 59%
↑ these are a bit weaker now meh


VOLUME REPS SETS BEST EFF BEST INT
3150 45 3 86.4 69.5
2+ ~87.05 PR BW x 15 x 3 EFF PR% INT PR%
↑ able to support myself without pain


+2min cardio

DELETE RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
7640 57 11 212.5 212.5
0.1 ~76.65 70 x 5 x 2 EFF 36% INT 33%
0.2 ~120.5 110 x 5 x 2 EFF 57% INT 52%
0.2 ~164.3 150 x 5 x 1 EFF 77% INT 71%
0.1 ~167.25 160 x 3 x 1 EFF 79% INT 75%
↑ +belt
0.3 ~191.65 175 x 5 x 1 EFF 90% INT 82%
↑ @7.5
0.2 ~168.3 150 x 6 x 1 EFF 79% INT 71%
0.7 ~176.7 157.5 x 6 x 3 EFF 83% INT 74%
↑ +straps, last set beltless

I can get into a better position beltless when I'm doing the DL with straps

DELETE RENAME Records (PRs) # Romanian Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
4120 48 6 139.05 130
0.1 ~70.75 60 x 8 x 1 EFF 51% INT 46%
0.2 ~94.35 80 x 8 x 1 EFF 68% INT 62%
0.3 ~106.15 90 x 8 x 1 EFF 76% INT 69%
0.9 ~112.05 95 x 8 x 3 EFF 81% INT 73%
↑ @6.5


VOLUME REPS SETS BEST EFF BEST INT
607.5 45 3 28.6 23
1.1 ~16.8 13.5 x 15 x 3 EFF 59% INT 59%


VOLUME REPS SETS BEST EFF BEST INT
600 75 5 --- ---
~6.2 5 x 15 x 2 EFF --- INT ---
~12.45 PR 10 x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
840 66 5 37.3 30
0.4 ~12.45 10 x 15 x 2 EFF 33% INT 33%
0.7 ~18.65 15 x 12 x 3 EFF 50% INT 50%


machine ohp and seated row seem to really benefit

VOLUME REPS SETS BEST EFF BEST INT
3150 45 3 86.4 69.5
2+ ~87.05 PR BW x 15 x 3 EFF PR% INT PR%
Posts on November 13th