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? bigcountry
Age --- , BW 125.1
Join Date: 2015-03-10.
Following: 6.
Insert Post:
Your are on Tuesday 23, Jan 2018
-- Bodyweight: 125.1
Row
1km - 3:45

Power Lift 1 – Bench Press –
5 @ 50% (80kg / 25kg)
4 @ 60% (100kg / 30kg)
3 @ 70% (112.5kg / 35kg)
2 @ 80% (130kg / 40kg)
1 @ 90% (145kg / 45kg)

VOLUME REPS SETS BEST EFF BEST INT
2322.5 29 6 161 160
0.1 ~24.85 20 x 10 x 1 EFF 15% INT 13%
0.1 ~87.6 80 x 5 x 1 EFF 54% INT 50%
0.1 ~107 100 x 4 x 1 EFF 66% INT 63%
0.1 ~117.6 112.5 x 3 x 1 EFF 73% INT 70%
0.1 ~132.9 130 x 2 x 1 EFF 83% INT 81%
0.6 ~158.8 PR 145 x 5 x 1 EFF 99% INT 91%


Power Lift 2 – Deadlift – 3 x 3 @ 75% (62.5kg / 175kg)

VOLUME REPS SETS BEST EFF BEST INT
1530 9 3 261.1 242
0.3 ~177.75 170 x 3 x 3 EFF 68% INT 70%


5 rounds (10min time cap)
15 Situps
12 Barbell Bicep Curls
6 Burpee Chins

DELETE RENAME Records (PRs) # Med Ball Situps
VOLUME REPS SETS BEST EFF BEST INT
375 75 5 12.45 10
1.5 ~6.2 5 x 15 x 5 EFF 50% INT 50%


VOLUME REPS SETS BEST EFF BEST INT
2400 60 5 87.05 72
1.4 ~49.75 40 x 12 x 5 EFF 57% INT 56%


DELETE RENAME Records (PRs) # Burpee Chest to Bar
VOLUME REPS SETS BEST EFF BEST INT
0 30 5 151.9 122.9
~0 0 x 6 x 5 EFF --- INT ---


Run
2km - 11:17
Posts on January 23rd