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Warrior
Age 27 , BW 105.5
Join Date: 2011-06-23.
Following: 39.
Insert Post:
Your are on Friday 08, Jun 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 106
Sheiko Intermediate/medium load 1

C1W4D3 1st cycle done.

DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
5740 45 10 228.85 227.5
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%
0.7 ~190.9 180 x 3 x 5 EFF 83% INT 79%


DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
10280 99 11 194.45 190
0.2 ~80.75 60 x 15 x 1 EFF 42% INT 32%
0.2 ~134.6 100 x 10 x 1 EFF 69% INT 53%
0.6 ~140 120 x 6 x 4 EFF 72% INT 63%
↑ all paused speed reps
1.2 ~148.1 110 x 10 x 5 EFF 76% INT 58%
↑ Close grip


VOLUME REPS SETS BEST EFF BEST INT
1500 60 3 81.45 67.5
1 ~33.65 25 x 20 x 3 EFF 41% INT 37%


Overhead tricep extensions
band pull aparts
face pulls
Overhead resistance band squats
Posts on June 08th