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racuna
Age 35 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 11, Aug 2017
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
2636 48 7 92 86
0.1 ~37.25 34 x 5 x 1 EFF 40% INT 40%
0.1 ~48.2 44 x 5 x 1 EFF 52% INT 51%
0.1 ~54.35 52 x 3 x 1 EFF 59% INT 60%
↑ warm up
0.1 ~61.35 56 x 5 x 1 EFF 67% INT 65%
0.2 ~70.1 64 x 5 x 1 EFF 76% INT 74%
0.4 ~81.05 74 x 5 x 1 EFF 88% INT 86%
↑ working sets
0.6 ~69.6 56 x 20 x 1 EFF 76% INT 65%
↑ widowmaker set


VOLUME REPS SETS BEST EFF BEST INT
2150 25 5 141.55 134
0.7 ~94.2 86 x 5 x 5 EFF 67% INT 64%
↑ FSL


DELETE RENAME Records (PRs) # Deadlift - Romanian
VOLUME REPS SETS BEST EFF BEST INT
2200 50 5 79.55 70
1.4 ~54.7 44 x 10 x 5 EFF 69% INT 63%
↑ Assistance work


Extras:
DELETE RENAME Records (PRs) # Rolling thunder - hold
VOLUME REPS SETS BEST EFF BEST INT
1034 47 3 27.35 22
2+ ~27.35 22 x 10 x 1 EFF 100% INT 100%
2+ ~27.35 22 x 10 x 1 EFF 100% INT 100%
2+ ~27.35 PR 22 x 27 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
544 16 2 60 60
0.4 ~40.1 34 x 8 x 2 EFF 67% INT 57%


DELETE RENAME Records (PRs) # One leg calf raises
VOLUME REPS SETS BEST EFF BEST INT
700 35 3 24.85 20
2+ ~24.85 20 x 12 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 12 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 11 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
648 9 3 89.5 72
2+ ~75.25 BW x 3 x 3 EFF 84% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1440 20 2 --- ---
~77 BW x 4 x 1 EFF --- INT ---
~89.5 BW x 16 x 1 EFF --- INT ---
Posts on August 11th