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ijzersterk_faab
Age 27 , BW 76
Join Date: 2015-09-30.
Following: 53.
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Your are on Saturday 31, Oct 2020
-- Bodyweight: 75
Lowerback slightly sore. Glutes a bit tight

VOLUME REPS SETS BEST EFF BEST INT
1800 24 2 --- ---
~93.25 PR BW x 12 x 2 EFF --- INT ---


glute bridge

Pidgeon stretch

DELETE RENAME Records (PRs) # Squat Highbar /w Pause #SQ
VOLUME REPS SETS BEST EFF BEST INT
2040 20 5 --- ---
~76.65 PR 70 x 5 x 1 EFF --- INT ---
~107 100 x 4 x 1 EFF --- INT ---
~115 110 x 3 x 1 EFF --- INT ---
↑ beltless
~128.35 PR 120 x 4 x 2 EFF --- INT ---
↑ @0 taking a relatively wider stance with feet more outward in order to reach depth. Was very easy



DELETE RENAME Records (PRs) # Sumo Deadlift beltless #dl
VOLUME REPS SETS BEST EFF BEST INT
4920 38 9 --- ---
~76.65 70 x 5 x 2 EFF --- INT ---
~131.45 PR 120 x 5 x 1 EFF --- INT ---
~146.35 140 x 3 x 1 EFF --- INT ---
~171.15 PR 160 x 4 x 5 EFF --- INT ---
↑ beltless, all @6. 1st, 3rd and 5th set in video-2.

Trying to engage lats better (from 3rd-> 5th set on). Also trying a light hip-pump (set 3->5)


DELETE RENAME Records (PRs) # Conventional Deadlift beltless #dl
VOLUME REPS SETS BEST EFF BEST INT
2000 15 3 --- ---
~131.45 120 x 5 x 1 EFF --- INT ---
~153.35 PR 140 x 5 x 2 EFF --- INT ---
↑ @7 trying to use more quads. This weight and reps were quite significant for me, especially beltless




DELETE RENAME Records (PRs) # SSB goodmorning
VOLUME REPS SETS BEST EFF BEST INT
1440 36 3 --- ---
~49.75 40 x 12 x 3 EFF --- INT ---


+reverse lunges
Posts on October 31st