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Warrior
Age 27 , BW 105
Join Date: 2011-06-23.
Following: 39.
Insert Post:
Your are on Sunday 07, Jan 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.4
Sheiko Advanced/Medium load1

W1D3

DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
4210 45 7 194.45 190
0.3 ~80.75 60 x 20 x 1 EFF 42% INT 32%
0.2 ~134.6 100 x 10 x 1 EFF 69% INT 53%
0.1 ~127.25 120 x 3 x 1 EFF 65% INT 63%
0.4 ~145.85 137.5 x 3 x 4 EFF 75% INT 72%


VOLUME REPS SETS BEST EFF BEST INT
3187.5 28 7 228.85 220
0.1 ~80.75 60 x 10 x 1 EFF 35% INT 27%
↑ Pause going down
0.1 ~116.65 110 x 3 x 1 EFF 51% INT 50%
↑ Pause going down
0.1 ~140.55 132.5 x 3 x 1 EFF 61% INT 60%
↑ Pause going down
0.4 ~164.4 155 x 3 x 4 EFF 72% INT 70%
↑ Pause going down


DELETE RENAME Records (PRs) # Bench press (Board)
VOLUME REPS SETS BEST EFF BEST INT
2890 20 8 --- ---
~116.65 110 x 3 x 1 EFF --- INT ---
~137.9 130 x 3 x 1 EFF --- INT ---
~164.4 PR 155 x 3 x 2 EFF --- INT ---
↑ missloaded but finished with this weight anyway
~159.55 155 x 2 x 4 EFF --- INT ---


DELETE RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
8632 80 4 --- ---
~141.9 BW x 20 x 2 EFF --- INT ---
~148.6 PR BW + 5 x 20 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2031 15 1 --- ---
~182.25 BW + 30 x 15 x 1 EFF --- INT ---
Posts on January 07th