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Warrior
Age 27 , BW 107
Join Date: 2011-06-23.
Following: 34.
Insert Post:
Your are on Wednesday 23, May 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 107
Quad got mashed up by physio and felt sore AF but didn't bother me with squats.

Sheiko Intermediate/medium load C1W2D1/2

Did day 1 squats day 2 bench

DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
3860 39 7 194.45 190
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 ~131.25 120 x 4 x 1 EFF 68% INT 63%
0.5 ~148.5 140 x 3 x 4 EFF 76% INT 74%
↑ all paused moved like an empty bar


DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
6520 50 13 228.85 227.5
0.1 ~80.75 60 x 10 x 1 EFF 35% INT 26%
0.1 ~125 100 x 8 x 1 EFF 55% INT 44%
0.1 ~135.5 120 x 5 x 1 EFF 59% INT 53%
0.1 ~153.15 140 x 4 x 1 EFF 67% INT 62%
0.1 ~169.7 160 x 3 x 1 EFF 74% INT 70%
0.4 ~185.3 180 x 2 x 4 EFF 81% INT 79%
0.5 ~180.3 170 x 3 x 4 EFF 79% INT 75%


Band pull aparts
Monster walks
reverse bent over flyes
Face pulls
Posts on May 23rd