wait...
ijzersterk_faab
Age 27 , BW 75.6
Join Date: 2015-09-30.
Following: 52.
Insert Post:
Your are on Tuesday 18, Feb 2020
-- Bodyweight: 70.7
Getting thick, day2 with sbd beltt

VOLUME REPS SETS BEST EFF BEST INT
742.5 45 3 34.2 27.5
1.1 ~20.5 16.5 x 15 x 3 EFF 60% INT 60%


VOLUME REPS SETS BEST EFF BEST INT
2121 30 2 86.4 69.5
2+ ~87.9 BW x 15 x 2 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Torsional Twist
VOLUME REPS SETS BEST EFF BEST INT
1125 45 3 --- ---
~31.1 25 x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2925 45 3 95.35 85
1.9 ~80.8 65 x 15 x 3 EFF 85% INT 76%


VOLUME REPS SETS BEST EFF BEST INT
3375 45 3 106.6 95
2+ ~93.25 75 x 15 x 3 EFF 87% INT 79%


DELETE RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3405 28 10 212.5 212.5
0.1 ~76.65 70 x 5 x 2 EFF 36% INT 33%
0.2 ~128.35 120 x 4 x 2 EFF 60% INT 56%
0.1 ~163.55 160 x 2 x 1 EFF 77% INT 75%
↑ +hook +belt
0.1 180 x 1 x 1 EFF 85% INT 85%
0.1 195 x 1 x 1 EFF 92% INT 92%
↑ @7, 4 holes left, belt a bit loose
0.3 ~178.9 175 x 2 x 3 EFF 84% INT 82%
↑ @6

^focus on pushing legs first and later on the hips

DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
4300 54 13 130 130
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%
0.1 ~94.1 90 x 3 x 1 EFF 72% INT 69%
0.1 ~104.55 100 x 3 x 1 EFF 80% INT 77%
0.2 ~115 110 x 3 x 1 EFF 88% INT 85%
↑ @7.5-8
0.9 ~107 100 x 4 x 5 EFF 82% INT 77%
↑ @6


VOLUME REPS SETS BEST EFF BEST INT
980 30 3 47.2 40
0.3 ~32.3 26 x 10 x 1 EFF 69% INT 65%
2 ~44.75 36 x 10 x 2 EFF 95% INT 90%
↑ @6, grip limitting


DELETE RENAME Records (PRs) # Glute Ham Raise
VOLUME REPS SETS BEST EFF BEST INT
3181.5 45 3 127.45 102.5
1.5 ~87.9 BW x 15 x 3 EFF 69% INT 69%


+machine ohp
+seated row
+lat pulley machine
Posts on February 18th