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Exercises  3 
13241023
Age 27 , BW 93.2
Join Date: 2016-10-16.
Following: 2.
Insert Post:
Your are on Monday 25, Jan 2021
-- Bodyweight: 92.5
☒ DELETE ₪ RENAME Records (PRs) # Back Squat
VOLUME REPS SETS BEST EFF BEST INT
3340 56 10 123.4 120
0.1 ~24.85 PR 20 x 10 x 1 EFF 20% INT 17%
0.1 ~44.9 40 x 6 x 1 EFF 36% INT 33%
0.1 ~54.75 50 x 5 x 1 EFF 44% INT 42%
0.1 ~65.7 60 x 5 x 1 EFF 53% INT 50%
0.1 ~76.65 70 x 5 x 1 EFF 62% INT 58%
0.8 ~87.6 80 x 5 x 5 EFF 71% INT 67%
↑ belt


☒ DELETE ₪ RENAME Records (PRs) # Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2520 46 9 87.6 80
0.1 ~23.6 20 x 8 x 1 EFF 27% INT 25%
0.1 ~43.8 40 x 5 x 1 EFF 50% INT 50%
0.1 ~54.75 50 x 5 x 1 EFF 63% INT 63%
0.2 ~65.7 60 x 5 x 1 EFF 75% INT 75%
1.3 ~76.65 70 x 5 x 3 EFF 88% INT 88%
↑ wrist wraps
0.7 ~74.9 70 x 4 x 2 EFF 85% INT 88%
↑ tightness issue


Repeat the same weight on Friday

☒ DELETE ₪ RENAME Records (PRs) # Pendlay Row
VOLUME REPS SETS BEST EFF BEST INT
2320 48 6 88.85 85
0.1 ~23.6 20 x 8 x 1 EFF 27% INT 24%
0.2 ~47.2 40 x 8 x 1 EFF 53% INT 47%
0.2 ~58.95 50 x 8 x 1 EFF 66% INT 59%
0.8 ~70.75 60 x 8 x 3 EFF 80% INT 71%


Do 65kg on Friday
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Posts on January 25th