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juliettecf
Age 20 , BW 78.5
Join Date: 2017-11-05.
Following: 11.
Insert Post:
Your are on Wednesday 20, Dec 2017
-- Bodyweight: 78.5
DELETE RENAME Records (PRs) # single arm lat pulldown
VOLUME REPS SETS BEST EFF BEST INT
594 36 3 22.4 19
2+ ~20.5 16.5 x 12 x 3 EFF 92% INT 87%


VOLUME REPS SETS BEST EFF BEST INT
2826 36 3 97.95 79
2+ ~97.6 BW x 12 x 3 EFF 100% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
2605 48 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%
0.4 ~67.3 60 x 6 x 1 EFF 77% INT 83%
↑ + belt
2+ ~81.35 72.5 x 6 x 2 EFF 93% INT 100%
↑ @7, @7
2+ ~90.15 PR 72.5 x 10 x 1 EFF PR% INT 100%
↑ @8


VOLUME REPS SETS BEST EFF BEST INT
1400 41 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%
0.3 ~39.25 35 x 6 x 1 EFF 78% INT 78%
1.7 ~47.1 42 x 6 x 2 EFF 93% INT 93%
↑ @8, @8
1.1 ~49.55 PR 42 x 8 x 1 EFF 98% INT 93%
↑ amrap @9.5

^ touched the rack at the 8th rep of my amrap. This slowed down the bar, so I didn't have enough confidence to try 1 more rep.
^ form felt off. Arch could have been more, leg drive could have been better. Feet weren't flat enough on the floor.
^ hip felt a bit stiff which might be the reason that leg drive was less.
^keep elbows under the bar
DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
1075 30 6 38.35 35
0.4 ~32.85 30 x 5 x 1 EFF 86% INT 86%
2+ ~38.35 35 x 5 x 1 EFF 100% INT 100%
2+ ~41.05 PR 37.5 x 5 x 4 EFF PR% INT PR%
↑ @7-7.5

^ squeeze the bar and push the bar to the face

VOLUME REPS SETS BEST EFF BEST INT
430 50 5 9.95 8
0.8 ~8.7 7 x 10 x 1 EFF 88% INT 88%
2+ ~11.2 PR 9 x 10 x 4 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1290 34 4 47.2 40
0.6 ~41.05 33 x 10 x 1 EFF 87% INT 83%
2+ ~47.2 40 x 8 x 3 EFF 100% INT 100%
Posts on December 20th