wait...
fronttag
Age 30 , BW 92.3
Join Date: 2018-03-30.
Following: 2.
Insert Post:
Your are on Monday 11, Jun 2018
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 91.6
VOLUME REPS SETS BEST EFF BEST INT
4100 43 10 187.5 187.5
0.1 ~22.95 20 x 5 x 2 EFF 12% INT 11%
0.1 ~68.9 60 x 5 x 1 EFF 37% INT 32%
0.1 ~114.8 100 x 5 x 1 EFF 61% INT 53%
0.1 ~128.3 120 x 3 x 1 EFF 68% INT 64%
0.1 ~144.65 140 x 2 x 1 EFF 77% INT 75%
0.1 160 x 1 x 1 EFF 85% INT 85%
↑ Warming up
0.2 ~171.05 160 x 3 x 1 EFF 91% INT 85%
↑ 3RM
0.5 ~161.2 PR 130 x 7 x 2 EFF 86% INT 69%
↑ Worksets


Was a bit scared to go higher, because of right hip flexor

VOLUME REPS SETS BEST EFF BEST INT
3244.6 31 5 --- ---
~105.15 BW x 5 x 1 EFF --- INT ---
~122.4 BW + 15 x 5 x 1 EFF --- INT ---
~119.3 PR BW + 20 x 3 x 1 EFF --- INT ---
↑ 3RM was hard to find without dip belt
~143.7 PR BW + 15 x 9 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1300.4 14 4 --- ---
~105.15 PR BW x 5 x 1 EFF --- INT ---
~104.35 PR BW + 6 x 3 x 1 EFF --- INT ---
↑ 3RM
~97.9 BW x 3 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
4240.8 38 3 127.25 90.3
2+ ~128.15 BW + 20 x 5 x 1 EFF PR% INT PR%
2+ ~157.25 BW + 20 x 15 x 1 EFF PR% INT PR%
2+ ~157.25 PR BW + 20 x 18 x 1 EFF PR% INT PR%


Hard to find 5RM, don't know how to overload

VOLUME REPS SETS BEST EFF BEST INT
800 20 3 --- ---
~22.95 20 x 5 x 1 EFF --- INT ---
~45.95 40 x 5 x 1 EFF --- INT ---
~70.45 PR 50 x 10 x 1 EFF --- INT ---


Form not correct maybe? They felt really easy...

VOLUME REPS SETS BEST EFF BEST INT
844.1 42 6 --- ---
~16.9 14.7 x 5 x 1 EFF --- INT ---
~22.15 19.3 x 5 x 1 EFF --- INT ---
~27.35 23.8 x 5 x 1 EFF --- INT ---
~29.95 PR 26.1 x 5 x 1 EFF --- INT ---
↑ 5RM
~27.2 19.3 x 10 x 1 EFF --- INT ---
~27.2 PR 19.3 x 12 x 1 EFF --- INT ---


Push-ups and chin-ups are paired
Hip extensions and overhead shrugs are paired
Posts on June 11th