wait...
ijzersterk_faab
Age 27 , BW 70.7
Join Date: 2015-09-30.
Following: 52.
Insert Post:
Your are on Thursday 16, Jan 2020
-- Bodyweight: 69.6
i think i just got heavy lol

pain in left-lat was almost gone

VOLUME REPS SETS BEST EFF BEST INT
3132 45 3 --- ---
~86.55 BW x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
594 36 3 34.2 27.5
0.9 ~20.5 16.5 x 12 x 3 EFF 60% INT 60%


VOLUME REPS SETS BEST EFF BEST INT
3132 45 3 86.4 69.5
2+ ~86.55 BW x 15 x 3 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
6400 75 14 130 130
0.1 ~43.8 40 x 5 x 2 EFF 34% INT 31%
0.2 ~65.7 60 x 5 x 2 EFF 51% INT 46%
0.1 ~87.6 80 x 5 x 1 EFF 67% INT 62%
0.2 ~98.55 90 x 5 x 1 EFF 76% INT 69%
0.2 ~107 100 x 4 x 1 EFF 82% INT 77%
0.3 ~120.5 110 x 5 x 1 EFF 93% INT 85%
↑ @7.5-8 nice
1.6 ~112.2 100 x 6 x 6 EFF 86% INT 77%
↑ @6 to @6.5 through set 1-5. Then almost died in last set


DELETE RENAME Records (PRs) # Close-grip bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1920 32 4 103.5 92.5
0.1 ~47.2 40 x 8 x 1 EFF 46% INT 43%
0.2 ~70.75 60 x 8 x 1 EFF 68% INT 65%
0.7 ~82.55 70 x 8 x 2 EFF 80% INT 76%


VOLUME REPS SETS BEST EFF BEST INT
800 40 4 37.3 30
1.2 ~24.85 20 x 10 x 4 EFF 67% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
1050 60 3 29.2 23.5
2+ ~21.75 17.5 x 20 x 3 EFF 74% INT 74%
Posts on January 16th