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Anthonyqkj
Age 30 , BW 196
Join Date: 2017-09-17.
Following: 22.
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Your are on Friday 20, Oct 2017
-- Bodyweight: 216
2 minute run

Warm up
Arm circles - over unders - rod squats - rod clean pulls

Barbell cycle (squats only)

DELETE RENAME Records (PRs) # Paused Front Squat (3 second)
VOLUME REPS SETS BEST EFF BEST INT
148.2 145
115 x 1 x 1 EFF 78% INT 79%

VOLUME REPS SETS BEST EFF BEST INT
8190 50 9 207.55 185
0.1 ~138 135 x 2 x 1 EFF 66% INT 73%
2+ ~185.1 165 x 6 x 8 EFF 89% INT 89%

DELETE RENAME Records (PRs) # Stiff legged deadlift + shrug
VOLUME REPS SETS BEST EFF BEST INT
5395 27 6 224.75 215
0.1 ~138 135 x 2 x 1 EFF 61% INT 63%
2+ ~224.5 PR 205 x 5 x 5 EFF 100% INT 95%

VOLUME REPS SETS BEST EFF BEST INT
2365 17 6 147.85 135
0.1 ~97.1 95 x 2 x 1 EFF 66% INT 70%
2+ ~151.6 PR 145 x 3 x 5 EFF PR% INT PR%

DELETE RENAME Records (PRs) # Hanging leg raise (to parallel)
VOLUME REPS SETS BEST EFF BEST INT
6480 30 3 --- ---
~268.55 PR BW x 10 x 3 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
9720 45 3 --- ---
~268.55 PR BW x 15 x 3 EFF --- INT ---


pw stretching
legs
Posts on October 20th