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Cjsmith_04
Age --- , BW 187.4
Join Date: 2013-11-09.
Insert Post:
Your are on Friday 29, Apr 2016
Custom ~1RM (EFF) Factor = 24.
-- Bodyweight: 187.4
DELETE RENAME Records (PRs) # Strict Dumbbell Press
VOLUME REPS SETS BEST EFF BEST INT
1350 15 5 114.3 100
0.2 ~93.9 90 x 2 x 1 EFF 82% INT 90%
0.3 ~98.2 90 x 3 x 1 EFF 86% INT 90%
0.5 ~108 90 x 5 x 1 EFF 95% INT 90%
0.2 ~93.9 90 x 2 x 1 EFF 82% INT 90%
0.3 ~98.2 90 x 3 x 1 EFF 86% INT 90%


DELETE RENAME Records (PRs) # Tuck Lever (seconds)
VOLUME REPS SETS BEST EFF BEST INT
11244 60 12 299.85 187.4
2+ ~224.9 BW x 5 x 4 EFF 75% INT 100%
2+ ~224.9 BW x 5 x 4 EFF 75% INT 100%
2+ ~224.9 BW x 5 x 4 EFF 75% INT 100%

Done as 4 x 5 sec cluster sets with 10 seconds rest

Band Pallof Hold 3 x 15 sec

DELETE RENAME Records (PRs) # Hollow Hold (seconds)
VOLUME REPS SETS BEST EFF BEST INT
11244 60 2 299.85 187.4
2+ ~299.85 BW x 30 x 2 EFF 100% INT 100%
Posts on April 29th