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Warrior
Age 26 , BW 108.1
Join Date: 2011-06-23.
Following: 19.
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Your are on Monday 21, Aug 2017
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 108.1
Hypertrophy/strength block 4

Decided to go with some low volume deadlifts and light squats today to give the TFL a break.
Apart from the AC everything felt pretty decent.

VOLUME REPS SETS BEST EFF BEST INT
5330 38 7 290 290
0.1 ~94.25 70 x 10 x 1 EFF 32% INT 24%
0.1 ~137.5 110 x 8 x 1 EFF 47% INT 38%
0.1 ~175 150 x 6 x 1 EFF 60% INT 52%
0.1 ~203.25 180 x 5 x 1 EFF 70% INT 62%
↑ mixed grip
0.1 ~212.1 200 x 3 x 1 EFF 73% INT 69%
↑ mixed grip right AC did not aprove.
0.1 ~233.35 220 x 3 x 1 EFF 80% INT 76%
↑ straps
0.1 ~243.95 230 x 3 x 1 EFF 84% INT 79%
↑ straps


VOLUME REPS SETS BEST EFF BEST INT
5380 42 6 228.85 215
0.1 ~94.25 70 x 10 x 1 EFF 41% INT 33%
0.2 ~137.5 110 x 8 x 1 EFF 60% INT 51%
0.2 ~175 150 x 6 x 1 EFF 76% INT 70%
↑ belt + old sleeves
0.5 ~191.95 170 x 5 x 2 EFF 84% INT 79%
↑ belt + old sleeves
0.3 ~187.5 150 x 8 x 1 EFF 82% INT 70%
↑ belt + old sleeves.


Seated rows
Leg curls
leg extensions
Seated calve raises
Face pulls

Random yolo bench session later in the evening to compensate for yesterday!
Havent used slingshot in a while felt pretty good.

DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
5900 60 4 194.45 187.5
0.3 ~80.75 60 x 20 x 1 EFF 42% INT 32%
0.3 ~134.6 100 x 15 x 1 EFF 69% INT 53%
0.4 ~161.55 120 x 15 x 1 EFF 83% INT 64%
0.4 ~188.45 140 x 10 x 1 EFF 97% INT 75%
↑ last reps paused on all sets.


DELETE RENAME Records (PRs) # Bench press (reactive slingshot)
VOLUME REPS SETS BEST EFF BEST INT
4140 28 3 201.9 180
0.6 ~201.9 150 x 10 x 1 EFF 100% INT 83%
↑ little too high on elbows didn't get too much out of it.
0.5 ~186.65 160 x 6 x 1 EFF 92% INT 89%
↑ felt better RPE 7.5-8ish
0.5 ~188.45 140 x 12 x 1 EFF 93% INT 78%
↑ fatigue starting to set in.


Some more hamstring curls after this
Posts on August 21st