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szymol
Age --- , BW ---
Join Date: 2018-12-10.
Following: 2.
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Your are on Tuesday 19, Mar 2019
Good training, slowly getting back to squats without any pain. At the gym my lower back is usually good but at home it's still bothering me. Especially when I'm in one position for longer time
VOLUME REPS SETS BEST EFF BEST INT
0 3 3 0 0
BW x 1 x 3 EFF --- INT ---
↑ 30sec

VOLUME REPS SETS BEST EFF BEST INT
144 24 2 --- ---
~7.45 6 x 12 x 2 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
0 20 2 0 0
~0 BW x 10 x 2 EFF --- INT ---
↑ straight legs, no pain

VOLUME REPS SETS BEST EFF BEST INT
120 20 2 12.45 10
0.5 ~7.45 6 x 10 x 2 EFF 60% INT 60%

DELETE RENAME Records (PRs) # single arm pull down
VOLUME REPS SETS BEST EFF BEST INT
312 24 2 20.5 16.5
1.1 ~16.15 13 x 12 x 2 EFF 79% INT 79%

DELETE RENAME Records (PRs) # kettlebell squat
VOLUME REPS SETS BEST EFF BEST INT
480 24 3 14.15 12
2+ ~23.6 PR 20 x 8 x 3 EFF PR% INT PR%
↑ no heavier kettlebells :/

VOLUME REPS SETS BEST EFF BEST INT
1460 38 7 77.65 70
0.1 ~23.6 20 x 8 x 1 EFF 30% INT 29%
0.1 ~32.85 30 x 5 x 1 EFF 42% INT 43%
0.1 ~43.8 40 x 5 x 1 EFF 56% INT 57%
0.6 ~52 47.5 x 5 x 4 EFF 67% INT 68%
↑ no pain even if I did it slightly faster

VOLUME REPS SETS BEST EFF BEST INT
1380 38 7 53.3 52.5
0.1 ~23.6 20 x 8 x 1 EFF 44% INT 38%
0.1 ~32.85 30 x 5 x 1 EFF 62% INT 57%
0.2 ~43.8 40 x 5 x 1 EFF 82% INT 76%
0.6 ~48.15 45 x 4 x 2 EFF 90% INT 86%
↑ @7
0.6 ~47.7 42.5 x 6 x 2 EFF 89% INT 81%

VOLUME REPS SETS BEST EFF BEST INT
31.25 25 5 2.8 2.5
0.5 ~1.35 1.25 x 5 x 5 EFF 49% INT 50%
↑ plus weight of the belt

DELETE RENAME Records (PRs) # tricep extension
VOLUME REPS SETS BEST EFF BEST INT
543.75 60 4 --- ---
~12.45 10 x 15 x 2 EFF --- INT ---
~10.9 8.75 x 15 x 1 EFF --- INT ---
~9.3 7.5 x 15 x 1 EFF --- INT ---

Posts on March 19th