wait...
Warrior
Age 27 , BW 105
Join Date: 2011-06-23.
Following: 39.
Insert Post:
Your are on Wednesday 16, May 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 106.4
Sheiko Intermediate/medium load C1W1D2

welp first time deadlifting since nationals felt about as heavy as i expected.

VOLUME REPS SETS BEST EFF BEST INT
5360 39 9 282.5 282.5
0.1 ~80.75 60 x 10 x 1 EFF 29% INT 21%
0.1 ~125 100 x 8 x 1 EFF 44% INT 35%
0.1 ~148.5 140 x 3 x 1 EFF 53% INT 50%
0.1 ~175 165 x 3 x 1 EFF 62% INT 58%
0.1 ~206.8 195 x 3 x 1 EFF 73% INT 69%
0.4 ~217.4 205 x 3 x 4 EFF 77% INT 73%


Didn't do incline in years felt pretty good/light
DELETE RENAME Records (PRs) # Incline bench press
VOLUME REPS SETS BEST EFF BEST INT
3240 35 7 109.4 100
0.4 ~80.75 PR 60 x 15 x 1 EFF 74% INT 60%
0.5 ~101.6 90 x 5 x 1 EFF 93% INT 90%
2+ ~116.65 110 x 3 x 1 EFF PR% INT PR%
2+ ~137.9 PR 130 x 3 x 4 EFF PR% INT PR%



DELETE RENAME Records (PRs) # Deadlift (below knees off blocks)
VOLUME REPS SETS BEST EFF BEST INT
5120 34 9 260 260
0.1 ~75 PR 60 x 8 x 1 EFF 29% INT 23%
0.1 ~112.9 PR 100 x 5 x 1 EFF 43% INT 38%
0.1 ~148.5 140 x 3 x 1 EFF 57% INT 54%
0.1 ~175 165 x 3 x 1 EFF 67% INT 63%
0.1 ~206.8 195 x 3 x 1 EFF 80% INT 75%
0.8 ~233.35 220 x 3 x 4 EFF 90% INT 85%
↑ forgot how much i hated these...


VOLUME REPS SETS BEST EFF BEST INT
2075 65 4 81.45 67.5
0.3 ~33.65 25 x 20 x 1 EFF 41% INT 37%
0.9 ~47.1 35 x 15 x 3 EFF 58% INT 52%


VOLUME REPS SETS BEST EFF BEST INT
6384 60 3 235.5 188.4
1.4 ~143.25 BW x 20 x 3 EFF 61% INT 56%
↑ +dark blue resistance band


Band tricep extensions
Band overhead tricep extensions
Band face pulls
Band pull aparts
Band shoulder dislocations
Hip circle Clamshells
Posts on May 16th