wait...
asambol
Age 30 , BW 85
Join Date: 2015-03-09.
Following: 6.
Insert Post:
Your are on Monday 16, Jul 2018
-- Bodyweight: 89.5
VOLUME REPS SETS BEST EFF BEST INT
6435 62 9 200 200
0.1 ~24.85 20 x 10 x 1 EFF 12% INT 10%
0.1 ~65.7 60 x 5 x 1 EFF 33% INT 30%
0.1 ~87.6 80 x 5 x 1 EFF 44% INT 40%
0.1 ~104.55 100 x 3 x 1 EFF 52% INT 50%
0.1 ~122.65 120 x 2 x 1 EFF 61% INT 60%
0.3 ~159.25 135 x 8 x 1 EFF 80% INT 68%
↑ RPE 8
0.3 ~159.25 135 x 8 x 1 EFF 80% INT 68%
↑ RPE 7
0.3 ~159.25 135 x 8 x 1 EFF 80% INT 68%
↑ RPE 8.5
0.4 ~167.85 PR 135 x 13 x 1 EFF 84% INT 68%
↑ RPE 9.5, e1rm = 211kg

start with bent wrists makes it easier

DELETE RENAME Records (PRs) # Bench Press (paused)
VOLUME REPS SETS BEST EFF BEST INT
4840 54 11 143.75 142.5
0.1 ~24.85 20 x 10 x 1 EFF 17% INT 14%
0.1 ~65.7 60 x 5 x 1 EFF 46% INT 42%
0.1 ~87.6 80 x 5 x 1 EFF 61% INT 56%
0.1 ~94.1 90 x 3 x 1 EFF 65% INT 63%
0.1 ~102.2 100 x 2 x 1 EFF 71% INT 70%
110 x 1 x 1 EFF 77% INT 77%
0.3 ~131.45 120 x 5 x 1 EFF 91% INT 84%
↑ RPE 8.5
0.3 ~131.45 120 x 5 x 1 EFF 91% INT 84%
↑ RPE 8
0.3 ~131.45 120 x 5 x 1 EFF 91% INT 84%
↑ RPE 9
0.3 ~131.45 120 x 5 x 1 EFF 91% INT 84%
↑ RPE 9
0.5 ~141.55 PR 120 x 8 x 1 EFF 98% INT 84%
↑ RPE 10, failed 9th rep right off the chest, e1rm = 153kg


VOLUME REPS SETS BEST EFF BEST INT
2700 36 3 115 105
0.5 ~93.25 PR 75 x 14 x 1 EFF 81% INT 71%
0.4 ~93.25 75 x 12 x 1 EFF 81% INT 71%
0.3 ~93.25 75 x 10 x 1 EFF 81% INT 71%

Rest: 2min

DELETE RENAME Records (PRs) # Dumbbell Bulgarian Split Squat
VOLUME REPS SETS BEST EFF BEST INT
380 38 3 17.4 14
0.5 ~12.45 10 x 14 x 1 EFF 71% INT 71%
0.4 ~12.45 10 x 12 x 1 EFF 71% INT 71%
0.4 ~12.45 10 x 12 x 1 EFF 71% INT 71%

Rest: 2min

DELETE RENAME Records (PRs) # Seated Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
2100 42 3 74.6 60
2+ ~62.15 50 x 14 x 3 EFF 83% INT 83%

Rest: 1min

DELETE RENAME Records (PRs) # Ab Wheel (kneeling)
VOLUME REPS SETS BEST EFF BEST INT
5370 60 3 114.4 92
2+ ~111.25 BW x 20 x 3 EFF 97% INT 97%
Posts on July 16th