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juliettecf
Age 20 , BW 78.5
Join Date: 2017-11-05.
Following: 11.
Insert Post:
Your are on Monday 18, Dec 2017
-- Bodyweight: 78.5
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
2355 30 3 97.95 79
2+ ~97.6 BW x 10 x 3 EFF 100% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
3090 56 8 87.05 72.5
0.1 ~21.9 20 x 5 x 2 EFF 25% INT 28%
0.1 ~43.8 40 x 5 x 1 EFF 50% INT 55%
0.2 ~54.75 50 x 5 x 1 EFF 63% INT 69%
0.5 ~70.75 60 x 8 x 1 EFF 81% INT 83%
↑ + belt
2+ ~82.55 70 x 8 x 2 EFF 95% INT 97%
↑ @7.5, @7.5
2+ ~87.05 PR 70 x 12 x 1 EFF 100% INT 97%
↑ amrap @8.5

^ used wrist wraps from 2nd set of 70 kgs
^ bracing after many reps is hardddd

VOLUME REPS SETS BEST EFF BEST INT
1670 49 7 50.5 45
0.2 ~21.9 20 x 5 x 2 EFF 43% INT 44%
0.2 ~32.85 30 x 5 x 1 EFF 65% INT 67%
0.4 ~41.3 35 x 8 x 1 EFF 82% INT 78%
1.5 ~47.2 40 x 8 x 2 EFF 93% INT 89%
↑ @8, @8
0.9 ~49.75 PR 40 x 10 x 1 EFF 98% INT 89%
↑ amrap @9 + belt

^ used belt at my last set. Felt very good so I'm going to wear it every time from now on
^ should have tried another rep for my amrap..
^ bring hips up higher during set-up

DELETE RENAME Records (PRs) # Conventional deadlift
VOLUME REPS SETS BEST EFF BEST INT
1772.5 21 5 104.05 95
0.1 ~65.7 60 x 5 x 1 EFF 63% INT 63%
0.3 ~87.6 80 x 5 x 1 EFF 84% INT 84%
2+ ~106.8 PR 97.5 x 5 x 1 EFF PR% INT PR%
↑ @9
2+ ~101.95 97.5 x 3 x 2 EFF 98% INT PR%
↑ @8.5, @8.5

^ Couldn't brace well which is probably the reason why these felt hard. Core was tired from squat and bench
^ Belt wasn't as tight as normally (weird) and didn't give me a lot of support.
^ lock knees faster
VOLUME REPS SETS BEST EFF BEST INT
570 24 4 30.3 27
0.2 ~22.45 20 x 6 x 1 EFF 74% INT 74%
2+ ~28.05 25 x 6 x 3 EFF 93% INT 93%
↑ @8


VOLUME REPS SETS BEST EFF BEST INT
577.5 15 3 57.7 52.7
0.6 ~42.15 BW -40 x 5 x 3 EFF 73% INT 73%
↑ @7

^ Felt light, next week I will decrease the assistance

VOLUME REPS SETS BEST EFF BEST INT
630 48 4 17.1 13.75
0.7 ~14 11.25 x 12 x 1 EFF 82% INT 82%
2+ ~17.1 PR 13.75 x 12 x 3 EFF 100% INT 100%
↑ @8
Posts on December 18th