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Davey89
Age --- , BW 75
Join Date: 2016-04-04.
Insert Post:
Your are on Saturday 10, Nov 2018
-- Bodyweight: 75
Warmup
3 minute slow pace rowing
3x15 Banded Goodmornings
Some core activation (side)planks
RDLs (only with a bar)
Ankel, Knee, Quad, Hamstring, Lower Back, Ab/Ad-ductor stretching

VOLUME REPS SETS BEST EFF BEST INT
7650 87 12 150.4 145
0.1 ~43.8 40 x 5 x 1 EFF 29% INT 28%
0.1 ~65.7 60 x 5 x 1 EFF 44% INT 41%
0.1 ~79.4 72.5 x 5 x 1 EFF 53% INT 50%
0.1 ~91.5 87.5 x 3 x 1 EFF 61% INT 60%
0.1 ~104.05 95 x 5 x 1 EFF 69% INT 66%
0.2 ~120.5 110 x 5 x 1 EFF 80% INT 76%
0.6 ~151.3 PR 125 x 9 x 1 EFF PR% INT 86%
1.3 ~108.8 87.5 x 10 x 5 EFF 72% INT 60%


DELETE RENAME Records (PRs) # romanian deadlift
VOLUME REPS SETS BEST EFF BEST INT
6400 70 7 141.55 135
0.2 ~74.6 60 x 10 x 1 EFF 53% INT 44%
0.2 ~99.45 80 x 10 x 1 EFF 70% INT 59%
1.9 ~124.3 100 x 10 x 5 EFF 88% INT 74%


DELETE RENAME Records (PRs) # bulgarian split squat
VOLUME REPS SETS BEST EFF BEST INT
2750 50 5 68.4 55
2+ ~68.4 55 x 10 x 5 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
3600 60 4 --- ---
~74.6 PR 60 x 15 x 4 EFF --- INT ---



Plank (30 seconds)
Ab Wheel Rollout (12)
Hyper Extension (12)
Posts on November 10th