wait...
ijzersterk_faab
Age 25 , BW 70.7
Join Date: 2015-09-30.
Following: 47.
Insert Post:
Your are on Tuesday 23, Oct 2018
-- Bodyweight: 69
focusing on more proper warm-up and be mindful of it lol

VOLUME REPS SETS BEST EFF BEST INT
3105 45 3 --- ---
~85.8 BW x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
3105 45 3 86.4 69.5
2+ ~85.8 BW x 15 x 3 EFF 99% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
742.5 45 3 28.6 23
1.6 ~20.5 16.5 x 15 x 3 EFF 72% INT 72%


DELETE RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
5600 47 10 212.5 212.5
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%
0.1 ~153.35 150 x 2 x 1 EFF 72% INT 71%
0.1 ~163.55 160 x 2 x 1 EFF 77% INT 75%
↑ @5 misread the programme tho
0.2 ~164.3 150 x 5 x 1 EFF 77% INT 71%
↑ @5
0.5 ~151.45 135 x 6 x 3 EFF 71% INT 64%
↑ @0

trying to work on spreading the floor. Feels different lol


DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
4210 56 10 122.65 122.5
0.1 ~43.8 40 x 5 x 2 EFF 36% INT 33%
0.2 ~65.7 60 x 5 x 2 EFF 54% INT 49%
0.2 ~89.75 80 x 6 x 1 EFF 73% INT 65%
0.2 ~101 90 x 6 x 1 EFF 82% INT 73%
↑ @6
0.3 ~106.6 95 x 6 x 1 EFF 87% INT 78%
↑ @7.5
0.7 ~101 90 x 6 x 3 EFF 82% INT 73%
↑ @6.5-7


DELETE RENAME Records (PRs) # Tricep Extension Overhead
VOLUME REPS SETS BEST EFF BEST INT
1080 60 4 37.15 31.5
0.3 ~20.5 16.5 x 15 x 1 EFF 55% INT 52%
1.1 ~23 18.5 x 15 x 3 EFF 62% INT 59%
↑ @6


VOLUME REPS SETS BEST EFF BEST INT
800 80 4 --- ---
~12.45 10 x 20 x 4 EFF --- INT ---
↑ @6, other leg @7 right- leg


VOLUME REPS SETS BEST EFF BEST INT
9315 135 3 66.3 66.3
2+ ~85.8 PR BW x 45 x 3 EFF PR% INT PR%
↑ RPE10 wat
Posts on October 23rd