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juliettecf
Age 20 , BW 78.5
Join Date: 2017-11-05.
Following: 11.
Insert Post:
Your are on Friday 15, Dec 2017
-- Bodyweight: 78.6
DELETE RENAME Records (PRs) # single arm lat pulldown
VOLUME REPS SETS BEST EFF BEST INT
495 30 3 22.4 19
2+ ~20.5 16.5 x 10 x 3 EFF 92% INT 87%


VOLUME REPS SETS BEST EFF BEST INT
2358 30 3 97.95 79
2+ ~97.7 BW x 10 x 3 EFF 100% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
2650 48 9 87.05 70
0.1 ~21.9 20 x 5 x 2 EFF 25% INT 29%
0.1 ~43.8 40 x 5 x 1 EFF 50% INT 57%
0.2 ~54.75 50 x 5 x 1 EFF 63% INT 71%
0.6 ~69.55 65 x 4 x 1 EFF 80% INT 93%
↑ + belt
2+ ~77.55 72.5 x 4 x 2 EFF 89% INT PR%
↑ @6.5, @6.5
2+ ~85.5 PR 72.5 x 8 x 2 EFF 98% INT PR%
↑ amrap @7.5

^ lockout could've been more explosive
^ leaning forward before starting every rep. Feels good.
^ remember to brace
^ warm-up sets: focus on form too. Don't drop it too fast
^ unrack bar more controlled

VOLUME REPS SETS BEST EFF BEST INT
1165 33 7 48.4 45
0.2 ~21.9 20 x 5 x 2 EFF 45% INT 44%
0.2 ~38.35 35 x 5 x 1 EFF 79% INT 78%
0.4 ~42.8 40 x 4 x 1 EFF 88% INT 89%
2+ ~48.15 45 x 4 x 2 EFF 99% INT 100%
↑ @8.5, @8.5
2+ ~50.5 PR 45 x 6 x 1 EFF PR% INT 100%
↑ amrap @9.5

^ form feeling better every training. This new set-up works for me i guess.
^ push feet down so that they are flat on the ground
^ keep feet as far behind and as close to each other as possible
^ keep glutes contracted whole set
^ don't drop the bar too low on chest
^ don't breathe during reps, but before and try to breathe out while pushing.
I feel like breathing properly does make my bench feel a little less heavy
and more controlled.

VOLUME REPS SETS BEST EFF BEST INT
1040 40 5 37.75 32
0.1 ~14.15 12 x 8 x 1 EFF 38% INT 38%
0.3 ~25.95 22 x 8 x 1 EFF 69% INT 69%
2+ ~37.75 32 x 8 x 3 EFF 100% INT 100%
↑ @8


VOLUME REPS SETS BEST EFF BEST INT
504 34 4 18.85 16
0.4 ~14.9 PR 12 x 10 x 1 EFF 79% INT 75%
2+ ~18.85 16 x 8 x 3 EFF 100% INT 100%
↑ @8.5

^ last set was hard

DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
340 40 4 12.45 10
0.3 ~8.7 7 x 10 x 1 EFF 70% INT 70%
2+ ~11.2 9 x 10 x 3 EFF 90% INT 90%
↑ @7


VOLUME REPS SETS BEST EFF BEST INT
1544 40 5 41.05 33
2+ ~38.9 33 x 8 x 1 EFF 95% INT 100%
2+ ~47.2 PR 40 x 8 x 4 EFF PR% INT PR%
↑ @8

^ didn't have the time to do these on wednesday so doing them today.
^ had time left so did an extra set
Posts on December 15th