wait...
ijzersterk_faab
Age 25 , BW 70.7
Join Date: 2015-09-30.
Following: 47.
Insert Post:
Your are on Thursday 08, Nov 2018
-- Bodyweight: 69
slightly less than 2hours to finish D3 and D4 of my programme.
Went to accupuncture before (upper-back release/maintenance)

VOLUME REPS SETS BEST EFF BEST INT
2070 30 2 --- ---
~85.8 BW x 15 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
495 30 2 28.6 23
1.1 ~20.5 16.5 x 15 x 2 EFF 72% INT 72%


VOLUME REPS SETS BEST EFF BEST INT
2070 30 2 86.4 69.5
2+ ~85.8 BW x 15 x 2 EFF 99% INT 99%


DELETE RENAME Records (PRs) # Squat Lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
5675 52 9 182.5 182.5
0.1 ~70.75 60 x 8 x 1 EFF 39% INT 33%
0.1 ~89.75 80 x 6 x 1 EFF 49% INT 44%
0.1 ~109.5 100 x 5 x 1 EFF 60% INT 55%
0.1 ~125.45 120 x 3 x 1 EFF 69% INT 66%
0.1 ~135.9 130 x 3 x 1 EFF 74% INT 71%
0.3 ~157.05 140 x 6 x 1 EFF 86% INT 77%
↑ @6.5
0.7 ~143.75 125 x 7 x 3 EFF 79% INT 68%
↑ @6, ls6

trying out hybrid position again. Should take note of being shrugged to reach depth easier (less FWD position UB and less shear on upperback)

DELETE RENAME Records (PRs) # Pause Squat Lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
1905 15 3 156.8 150
1 ~139.1 127 x 5 x 3 EFF 89% INT 85%
↑ @7.5, 7.5, 7.5

forgot the cue of gripping the floor with my toes for stability and engagement of lower leg

DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
4340 56 12 122.65 122.5
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%
0.1 ~85.6 80 x 4 x 1 EFF 70% INT 65%
0.1 ~96.3 90 x 4 x 1 EFF 78% INT 73%
0.2 ~107 100 x 4 x 1 EFF 87% INT 82%
↑ @7
0.3 ~112.35 105 x 4 x 1 EFF 92% INT 86%
↑ @8.5 left foot slipped and lost consciousness after second rep, regained it slightly but drunkenly and wobbly pressed out the rest. Not good. Butt was off too sadly which caused instability issues
0.8 ~100.75 92 x 5 x 4 EFF 82% INT 75%
↑ @6.5, ls6

first few sets, too hyped and not clean with setup
last set = stronger because: tighter setup, cue of keeping bar close and torqueing my thumb around the bar
flaring elbow due to roll in palm of hand is working wonders

DELETE RENAME Records (PRs) # Close-grip bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2640 40 5 100.25 92.5
0.2 ~70.75 60 x 8 x 1 EFF 71% INT 65%
0.7 ~82.55 70 x 8 x 2 EFF 82% INT 76%
0.5 ~76.65 65 x 8 x 2 EFF 76% INT 70%


VOLUME REPS SETS BEST EFF BEST INT
1140 60 5 37.3 30
0.2 ~18.65 15 x 12 x 1 EFF 50% INT 50%
1.5 ~24.85 20 x 12 x 4 EFF 67% INT 67%
↑ @6, ls7

should increase and pull more explosively

VOLUME REPS SETS BEST EFF BEST INT
753.75 45 3 29.2 23.5
1.6 ~20.8 16.75 x 15 x 3 EFF 71% INT 71%
↑ @6, ls7.5
Posts on November 08th