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ijzersterk_faab
Age 27 , BW 74.5
Join Date: 2015-09-30.
Following: 53.
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Your are on Saturday 19, Sep 2020
-- Bodyweight: 74.1
Woke up at 74.1kg. Started gymming in afternoon and was 74.2kg

Still a bit of pain in elbow (left side more). Fore-arm not sore anymore. Focus was not 100%, but excited for the triple @8 squat

Working on external rotation in shoulder and ulnar glides to relieve elbow. Works pretty well

DELETE RENAME Records (PRs) # Squat Lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
3940 31 12 188.2 182.5
0.1 ~76.65 70 x 5 x 1 EFF 41% INT 38%
0.1 ~107 100 x 4 x 1 EFF 57% INT 55%
0.1 ~128.35 120 x 4 x 1 EFF 68% INT 66%
↑ +belt
0.1 ~143.1 140 x 2 x 1 EFF 76% INT 77%
0.1 150 x 1 x 1 EFF 80% INT 82%
0.1 160 x 1 x 1 EFF 85% INT 88%
0.1 170 x 1 x 1 EFF 90% INT 93%
1 180 x 1 x 1 EFF 96% INT 99%
↑ #1 @7.5
PR 185 x 1 x 1 EFF 98% INT PR%
↑ #2 @8-8.5 head was too much forward which caused some shrugging
PR 185 x 1 x 1 EFF 98% INT PR%
↑ #3 @8
0.4 ~153.35 140 x 5 x 2 EFF 81% INT 77%
↑ @6

Elbows a bit painful (noticeable in right side) but manageable. Trying a mouth-piece to protect the teeth while pushing.


VOLUME REPS SETS BEST EFF BEST INT
2964 40 2 --- ---
~92.1 PR BW x 20 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1778.4 24 2 --- ---
~92.1 PR BW x 12 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # Split Squat #sq
VOLUME REPS SETS BEST EFF BEST INT
2223 30 3 84.55 68
2+ ~92.1 PR BW x 10 x 3 EFF PR% INT PR%


+bicep curls in between
+cable facepull
Posts on September 19th