VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
3047.5 | 44 | 9 | 106.2 | 102.5 |
0.1 ~22.95 | 20 x 5 x 1 | EFF 22% INT 20% | |
0.1 ~45.95 | 40 x 5 x 1 | EFF 43% INT 39% | |
0.1 ~68.9 | 60 x 5 x 1 | EFF 65% INT 59% | |
0.2 ~91.85 | 80 x 5 x 1 | EFF 86% INT 78% | |
0.3 ~96.2 | 90 x 3 x 1 | EFF 91% INT 88% | |
↑ Warming Up | |||
0.4 ~101.55 | 95 x 3 x 1 | EFF 96% INT 93% | |
0.6 ~104.2 | PR 97.5 x 3 x 1 | EFF 98% INT 95% | |
↑ 3RM | |||
0.4 ~107.85 | PR 80 x 9 x 1 | EFF PR% INT 78% | |
0.3 ~95.4 | 80 x 6 x 1 | EFF 90% INT 78% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2970 | 36 | 9 | --- | --- |
~22.95 | 20 x 5 x 2 | EFF --- INT --- | |
~68.9 | 60 x 5 x 1 | EFF --- INT --- | |
~114.8 | 100 x 5 x 1 | EFF --- INT --- | |
~128.3 | 120 x 3 x 1 | EFF --- INT --- | |
140 x 1 x 1 | EFF --- INT --- | ||
↑ Warming Up | |||
~155 | PR 145 x 3 x 1 | EFF --- INT --- | |
↑ 3RM | |||
~132.05 | PR 115 x 5 x 1 | EFF --- INT --- | |
~127.3 | 115 x 4 x 1 | EFF --- INT --- |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2524.7 | 54 | 7 | --- | --- |
~36.75 | 32 x 5 x 1 | EFF --- INT --- | |
~51.65 | 45 x 5 x 1 | EFF --- INT --- | |
~67.75 | PR 59 x 5 x 1 | EFF --- INT --- | |
↑ 5RM | |||
~66.65 | PR 47.3 x 13 x 1 | EFF --- INT --- | |
~61.1 | 47.3 x 8 x 1 | EFF --- INT --- | |
↑ Right | |||
~66.65 | 47.3 x 11 x 1 | EFF --- INT --- | |
~58.65 | 47.3 x 7 x 1 | EFF --- INT --- | |
↑ Left |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1231 | 64 | 7 | --- | --- |
~17.1 | 16 x 3 x 1 | EFF --- INT --- | |
~23.5 | 22 x 3 x 1 | EFF --- INT --- | |
~25.65 | PR 24 x 3 x 1 | EFF --- INT --- | |
↑ 3RM | |||
~26.75 | 19 x 13 x 1 | EFF --- INT --- | |
~26.75 | 19 x 13 x 1 | EFF --- INT --- | |
↑ Right | |||
~26.75 | PR 19 x 15 x 1 | EFF --- INT --- | |
~26.75 | 19 x 14 x 1 | EFF --- INT --- | |
↑ Left |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1312.2 | 82 | 6 | --- | --- |
~20.65 | 18 x 5 x 1 | EFF --- INT --- | |
~31 | PR 27 x 5 x 1 | EFF --- INT --- | |
↑ 5RM | |||
~21.3 | 15.1 x 20 x 1 | EFF --- INT --- | |
~21.3 | 15.1 x 16 x 1 | EFF --- INT --- | |
↑ Right | |||
~21.3 | PR 15.1 x 21 x 1 | EFF --- INT --- | |
~21.3 | 15.1 x 15 x 1 | EFF --- INT --- | |
↑ Left |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
184 | 29 | 3 | --- | --- |
~9.2 | PR 8 x 5 x 1 | EFF --- INT --- | |
↑ 5RM | |||
~8.45 | PR 6 x 12 x 1 | EFF --- INT --- | |
~8.45 | PR 6 x 12 x 1 | EFF --- INT --- |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
185 | 23 | 3 | --- | --- |
~11.5 | PR 10 x 5 x 1 | EFF --- INT --- | |
↑ 5RM | |||
~9.7 | 7.5 x 8 x 1 | EFF --- INT --- | |
~10.55 | PR 7.5 x 10 x 1 | EFF --- INT --- |