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Warrior
Age 27 , BW 105.3
Join Date: 2011-06-23.
Following: 36.
Insert Post:
Your are on Wednesday 13, Jun 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 107
Sheiko Intermediate/Large load C1W1D2

Lower back was still pretty tight from last deadlift session bothered me a little on warmups got better during worksets.

VOLUME REPS SETS BEST EFF BEST INT
7820 53 11 282.5 282.5
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 ~158.05 140 x 5 x 1 EFF 56% INT 50%
0.3 ~191.95 170 x 5 x 2 EFF 68% INT 60%
↑ double oh
0.3 ~213.3 195 x 4 x 2 EFF 75% INT 69%
↑ mixed grip
0.4 ~217.4 205 x 3 x 4 EFF 77% INT 73%
↑ mixed grip


DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
6010 54 9 194.45 190
0.2 ~80.75 60 x 15 x 1 EFF 42% INT 32%
↑ 3 tile incline
0.2 ~134.6 100 x 10 x 1 EFF 69% INT 53%
↑ 3 tile incline
0.1 ~135.5 120 x 5 x 1 EFF 70% INT 63%
↑ 3 tile incline
0.2 ~153.15 140 x 4 x 1 EFF 79% INT 74%
↑ 3 tile incline Counted this as 1st workset.
0.9 ~161.35 147.5 x 4 x 5 EFF 83% INT 78%
↑ 3 tile incline


DELETE RENAME Records (PRs) # Deadlift (below knees off blocks)
VOLUME REPS SETS BEST EFF BEST INT
6600 35 9 260 260
0.1 ~158.05 140 x 5 x 1 EFF 61% INT 54%
0.3 ~191.95 PR 170 x 5 x 2 EFF 74% INT 65%
↑ straps
0.3 ~213.3 195 x 4 x 2 EFF 82% INT 75%
↑ straps
0.8 ~233.35 220 x 3 x 4 EFF 90% INT 85%
↑ belt straps


DELETE RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
5950 50 3 222.8 165.5
0.6 ~144.05 BW x 20 x 1 EFF 65% INT 65%
1.3 ~170.95 BW + 20 x 15 x 2 EFF 77% INT 77%


DELETE RENAME Records (PRs) # GHD Hamstring curl
VOLUME REPS SETS BEST EFF BEST INT
1712 16 2 142.3 107.2
2+ ~133.75 BW x 8 x 2 EFF 94% INT 100%


Keiser flyes
Unilateral keiser leg press
Standing eccentric ab wheel rollout
Bayesian curls
Keiser calve raises
Band tricep extensions

Unilateral leg press
Posts on June 13th