wait...
Warrior
Age 27 , BW 104.5
Join Date: 2011-06-23.
Following: 39.
Insert Post:
Your are on Monday 24, Sep 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 104.8
Sheiko Advanced/Large load C1W1D1

DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
5320 41 11 228.85 227.5
0.2 ~94.25 70 x 12 x 1 EFF 41% INT 31%
0.1 ~135.5 120 x 5 x 1 EFF 59% INT 53%
0.2 ~153.15 140 x 4 x 2 EFF 67% INT 62%
0.2 ~169.7 160 x 3 x 2 EFF 74% INT 70%
0.5 ~185.3 180 x 2 x 5 EFF 81% INT 79%


VOLUME REPS SETS BEST EFF BEST INT
5517.5 48 11 194.45 190
0.2 ~94.25 70 x 15 x 1 EFF 48% INT 37%
0.1 ~112.9 100 x 5 x 1 EFF 58% INT 53%
↑ paused
0.1 ~131.25 120 x 4 x 1 EFF 68% INT 63%
↑ paused
0.2 ~148.5 140 x 3 x 2 EFF 76% INT 74%
↑ paused
0.1 ~153.8 145 x 3 x 1 EFF 79% INT 76%
↑ paused
0.7 ~156.45 147.5 x 3 x 5 EFF 80% INT 78%
↑ paused


DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
4500 30 7 228.85 227.5
0.1 ~135.5 120 x 5 x 1 EFF 59% INT 53%
0.1 ~158.05 140 x 5 x 1 EFF 69% INT 62%
0.7 ~175 160 x 4 x 5 EFF 76% INT 70%


VOLUME REPS SETS BEST EFF BEST INT
5360 65 6 134.6 100
0.4 ~86.15 64 x 15 x 1 EFF 64% INT 64%
0.5 ~107.7 80 x 10 x 1 EFF 80% INT 80%
2+ ~121.15 90 x 10 x 4 EFF 90% INT 90%


ab wheel

DELETE RENAME Records (PRs) # GHD Hamstring curl
VOLUME REPS SETS BEST EFF BEST INT
2515.2 24 3 142.3 107.2
2+ ~131 BW x 8 x 3 EFF 92% INT 98%


DELETE RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
6288 60 3 222.8 165.5
1.6 ~141.1 BW x 20 x 3 EFF 63% INT 63%
↑ directly after ham curls
Posts on September 24th