wait...
Kelsey
Age 27 , BW 61.4
Join Date: 2016-02-04.
Following: 14.
Insert Post:
Your are on Wednesday 17, Jan 2018
-- Bodyweight: 60.2
Sheiko advanced medium load
C1W3D1

glute bridges
bw hypers

VOLUME REPS SETS BEST EFF BEST INT
1212.5 25 6 70.75 60
0.2 ~35.4 30 x 8 x 1 EFF 50% INT 50%
0.2 ~48.15 45 x 4 x 1 EFF 68% INT 75%
1 ~61.5 57.5 x 4 x 1 EFF 87% INT 96%
2+ ~65.35 PR 62.5 x 3 x 3 EFF 92% INT PR%


ytwl
band pull aparts

VOLUME REPS SETS BEST EFF BEST INT
1090 25 9 67.5 67.5
0.2 ~38.35 32.5 x 8 x 1 EFF 57% INT 48%
0.1 ~42.8 40 x 4 x 1 EFF 63% INT 59%
0.1 ~47.05 45 x 3 x 1 EFF 70% INT 67%
0.2 ~53.65 52.5 x 2 x 2 EFF 80% INT 78%
0.1 55 x 1 x 1 EFF 81% INT 81%
0.1 60 x 1 x 1 EFF 89% INT 89%
0.2 ~53.65 52.5 x 2 x 2 EFF 80% INT 78%


DELETE RENAME Records (PRs) # Squat (pause going down)
VOLUME REPS SETS BEST EFF BEST INT
1510 20 7 83.65 80
0.2 ~67.3 60 x 6 x 1 EFF 80% INT 75%
0.3 ~73.2 70 x 3 x 1 EFF 88% INT 88%
2+ ~83.65 80 x 3 x 1 EFF 100% INT 100%
2+ ~89.45 PR 87.5 x 2 x 4 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
722.4 12 2 76.65 65.2
1.5 ~67.55 BW x 6 x 2 EFF 88% INT 92%


DELETE RENAME Records (PRs) # Pull-ups (assisted)
VOLUME REPS SETS BEST EFF BEST INT
1324.4 22 3 73.95 60.2
2+ ~67.55 BW x 6 x 1 EFF 91% INT 100%
2+ ~71 BW x 8 x 2 EFF 96% INT 100%


DELETE RENAME Records (PRs) # SSB Goodmorning
VOLUME REPS SETS BEST EFF BEST INT
1900 36 6 68.4 55
0.4 ~49.75 40 x 10 x 1 EFF 73% INT 73%
0.7 ~56.1 50 x 6 x 1 EFF 82% INT 91%
2+ ~65.7 PR 60 x 5 x 4 EFF 96% INT PR%


DELETE RENAME Records (PRs) # Glute ham raise
VOLUME REPS SETS BEST EFF BEST INT
4889 70 4 --- ---
~74.85 BW x 20 x 1 EFF --- INT ---
~87.3 BW + 10 x 15 x 1 EFF --- INT ---
~93.5 BW + 15 x 15 x 1 EFF --- INT ---
~93.5 PR BW + 15 x 20 x 1 EFF --- INT ---


Reverse bent over fly's
Face pulls
Posts on January 17th