wait...
Warrior
Age 26 , BW 105.9
Join Date: 2011-06-23.
Following: 28.
Insert Post:
Your are on Wednesday 10, Jan 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.7
Welll fuck did the wrong workout today app was still on block 2 instead of 1

Sheiko advanced/medium load 2......


DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
4205 45 8 194.45 190
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%
↑ +5kg weight releasers 1st rep
0.1 ~120.3 110 x 4 x 1 EFF 62% INT 58%
↑ +15 kg weight releasers 1st rep
0.1 ~137.9 130 x 3 x 1 EFF 71% INT 68%
↑ 15 kg weight releasers 1st rep
0.1 ~149.25 145 x 2 x 1 EFF 77% INT 76%
↑ 15 kg weight releasers 1st rep rounded weight down
0.3 ~151.85 147.5 x 2 x 3 EFF 78% INT 78%
↑ +15 kg weight releasers 1st rep rounded weight up


VOLUME REPS SETS BEST EFF BEST INT
3785 33 8 228.85 220
0.1 ~80.75 60 x 10 x 1 EFF 35% INT 27%
0.1 ~125 100 x 8 x 1 EFF 55% INT 45%
0.1 ~142.2 130 x 4 x 1 EFF 62% INT 59%
0.1 ~164.4 155 x 3 x 1 EFF 72% INT 70%
0.4 ~180.15 175 x 2 x 4 EFF 79% INT 80%


DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
2610 26 7 194.45 190
0.1 ~80.75 60 x 10 x 1 EFF 42% INT 32%
↑ +18kg band tension at lockout
0.1 ~112.9 100 x 5 x 1 EFF 58% INT 53%
↑ +18kg band tension at lockout
0.1 ~137.9 130 x 3 x 1 EFF 71% INT 68%
↑ +18kg band tension at lockout
0.3 ~144.1 140 x 2 x 4 EFF 74% INT 74%
↑ +18kg band tension at lockout


VOLUME REPS SETS BEST EFF BEST INT
16605.5 115 6 --- ---
~182.65 BW + 30 x 15 x 1 EFF --- INT ---
~196.15 PR BW + 40 x 20 x 5 EFF --- INT ---
↑ these start feeling better and better!


DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
4600 40 5 194.45 190
1 ~143.75 115 x 8 x 5 EFF 74% INT 61%


Band pull aparts
Inverted resistance band row
ab wheel

VOLUME REPS SETS BEST EFF BEST INT
6342 60 3 235.5 188.4
1.4 ~142.3 BW x 20 x 3 EFF 60% INT 56%
Posts on January 10th