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Warrior
Age 27 , BW 106.2
Join Date: 2011-06-23.
Following: 38.
Insert Post:
Your are on Friday 20, Jul 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 106.2
Sheiko Intermediate/Large load C2W2D3

DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
6950 55 9 228.85 227.5
0.1 ~80.75 60 x 10 x 1 EFF 35% INT 26%
0.2 ~134.6 100 x 10 x 1 EFF 59% INT 44%
0.1 ~135.5 120 x 5 x 1 EFF 59% INT 53%
0.1 ~158.05 140 x 5 x 1 EFF 69% INT 62%
0.1 ~169.7 160 x 3 x 1 EFF 74% INT 70%
0.2 ~180.65 160 x 5 x 1 EFF 79% INT 70%
0.2 ~193.1 160 x 7 x 1 EFF 84% INT 70%
0.2 ~192.5 165 x 6 x 1 EFF 84% INT 73%
0.1 ~180.45 165 x 4 x 1 EFF 79% INT 73%


DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
4400 43 8 194.45 190
0.2 ~80.75 60 x 15 x 1 EFF 42% INT 32%
0.2 ~125 100 x 8 x 1 EFF 64% INT 53%
0.1 ~135.5 120 x 5 x 1 EFF 70% INT 63%
0.6 ~148.5 140 x 3 x 5 EFF 76% INT 74%
↑ slow eccentric 2-3 sec pause


VOLUME REPS SETS BEST EFF BEST INT
18096 80 4 --- ---
~250.65 BW + 80 x 20 x 1 EFF --- INT ---
~304.5 BW + 120 x 20 x 1 EFF --- INT ---
~331.4 BW + 140 x 20 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2760 46 6 102.95 100
0.2 ~53.85 40 x 12 x 1 EFF 52% INT 40%
0.3 ~80.75 60 x 10 x 1 EFF 78% INT 60%
0.8 ~81.65 70 x 6 x 4 EFF 79% INT 70%


VOLUME REPS SETS BEST EFF BEST INT
3398.4 32 4 142 110.5
2+ ~132.75 BW x 8 x 4 EFF 93% INT 96%


Keiser unliateral leg press
Tricep extensions
Bayesian curls
Keiser flyes
Posts on July 20th