VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
692.5 | 16 | 15 | --- | --- |
32.5 x 1 x 1 | EFF --- INT --- | ||
↑ heavy single, 15 reps above 60% of max (50 kg) | |||
35 x 1 x 1 | EFF --- INT --- | ||
37.5 x 1 x 1 | EFF --- INT --- | ||
40 x 1 x 1 | EFF --- INT --- | ||
42.5 x 1 x 1 | EFF --- INT --- | ||
45 x 1 x 1 | EFF --- INT --- | ||
PR 47.5 x 1 x 8 | EFF --- INT --- | ||
~40.9 | PR 40 x 2 x 1 | EFF --- INT --- |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
685 | 13 | 13 | --- | --- |
40 x 1 x 1 | EFF --- INT --- | ||
↑ heavy single, 15 reps above 60% of max (72.5 kg) | |||
40 x 1 x 1 | EFF --- INT --- | ||
42.5 x 1 x 1 | EFF --- INT --- | ||
45 x 1 x 1 | EFF --- INT --- | ||
47.5 x 1 x 1 | EFF --- INT --- | ||
50 x 1 x 1 | EFF --- INT --- | ||
52.5 x 1 x 1 | EFF --- INT --- | ||
55 x 1 x 1 | EFF --- INT --- | ||
57.5 x 1 x 1 | EFF --- INT --- | ||
60 x 1 x 1 | EFF --- INT --- | ||
62.5 x 1 x 1 | EFF --- INT --- | ||
65 x 1 x 1 | EFF --- INT --- | ||
PR 67.5 x 1 x 1 | EFF --- INT --- | ||
↑ i got coaching and technique advices |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1327.5 | 22 | 6 | --- | --- |
~43.8 | 40 x 5 x 1 | EFF --- INT --- | |
↑ front squat 3 x 3 | |||
~54.75 | PR 50 x 5 x 1 | EFF --- INT --- | |
~62.75 | 60 x 3 x 1 | EFF --- INT --- | |
~78.4 | 75 x 3 x 1 | EFF --- INT --- | |
~81 | 77.5 x 3 x 1 | EFF --- INT --- | |
~83.65 | PR 80 x 3 x 1 | EFF --- INT --- |