wait...
Warrior
Age 27 , BW 105.1
Join Date: 2011-06-23.
Following: 39.
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Your are on Saturday 20, Jan 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.7
Sheiko advanced/medium load 1

W3D3

Will decide tomorrow if i'll bench or take a little more rest.


Played around with some squat changes felt really good barely felt hip flexors and felt a lot stronger.

VOLUME REPS SETS BEST EFF BEST INT
8570 71 13 228.85 220
0.2 ~80.75 60 x 15 x 1 EFF 35% INT 27%
0.2 ~134.6 100 x 10 x 1 EFF 59% INT 45%
0.1 ~124.2 110 x 5 x 1 EFF 54% INT 50%
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%
↑ belt
0.5 ~182.7 177.5 x 2 x 5 EFF 80% INT 81%
↑ belt+wrist wraps (felt good on elbows)
0.7 ~175 140 x 8 x 3 EFF 76% INT 64%
↑ sneaky extra volume


VOLUME REPS SETS BEST EFF BEST INT
2914 20 1 --- ---
~196.15 BW + 40 x 20 x 1 EFF --- INT ---


Band tricep extensions
Band scaptions
Ab wheel
VOLUME REPS SETS BEST EFF BEST INT
2400 120 4 75 62.5
1.8 ~26.9 20 x 30 x 4 EFF 36% INT 32%
Posts on January 20th