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Duke309
Age --- , BW 208.3
Join Date: 2014-07-19.
Insert Post:
Your are on Tuesday 18, Jun 2019
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 209.5
VOLUME REPS SETS BEST EFF BEST INT
9720 60 13 397.7 335
0.1 ~139.35 95 x 8 x 1 EFF 35% INT 28%
0.1 ~165 135 x 5 x 1 EFF 41% INT 40%
0.1 ~226.1 185 x 5 x 1 EFF 57% INT 55%
0.1 ~247.5 225 x 3 x 1 EFF 62% INT 67%
0.1 ~269.5 245 x 3 x 1 EFF 68% INT 73%
0.2 ~247.5 225 x 3 x 2 EFF 62% INT 67%
↑ thumb 1" from smooth
0.1 ~116.1 95 x 5 x 1 EFF 29% INT 28%
0.2 ~165 135 x 5 x 2 EFF 41% INT 40%
0.3 ~226.1 185 x 5 x 3 EFF 57% INT 55%
↑ pinky on rings, gotta keep chest up and shoulders not elevating


VOLUME REPS SETS BEST EFF BEST INT
5237.5 25 4 356.75 268.7
0.1 ~230.45 BW x 3 x 1 EFF 65% INT 78%
0.3 ~271.1 BW x 6 x 1 EFF 76% INT 78%
0.4 ~307.25 BW x 8 x 1 EFF 86% INT 78%
0.4 ~307.25 BW x 8 x 1 EFF 86% INT 78%


DELETE RENAME Records (PRs) # Duffin Upright Row
VOLUME REPS SETS BEST EFF BEST INT
2296 46 4 103.25 61
0.4 ~74.45 44 x 12 x 1 EFF 72% INT 72%
0.8 ~88 52 x 12 x 1 EFF 85% INT 85%
0.8 ~88 52 x 12 x 1 EFF 85% INT 85%
0.7 ~88 52 x 10 x 1 EFF 85% INT 85%


DELETE RENAME Records (PRs) # Low Incline DB Bench
VOLUME REPS SETS BEST EFF BEST INT
3195 51 4 --- ---
~93.1 55 x 12 x 1 EFF --- INT ---
~110 65 x 12 x 1 EFF --- INT ---
~110 65 x 12 x 1 EFF --- INT ---
~110 PR 65 x 15 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1000 50 3 59.25 35
0.3 ~33.85 20 x 15 x 1 EFF 57% INT 57%
0.3 ~33.85 20 x 15 x 1 EFF 57% INT 57%
0.5 ~33.85 20 x 20 x 1 EFF 57% INT 57%


DELETE RENAME Records (PRs) # Tri Extension (Rope)
VOLUME REPS SETS BEST EFF BEST INT
3500 50 4 169.25 100
0.4 ~118.45 70 x 12 x 1 EFF 70% INT 70%
0.4 ~118.45 70 x 12 x 1 EFF 70% INT 70%
0.4 ~118.45 70 x 12 x 1 EFF 70% INT 70%
0.5 ~118.45 70 x 14 x 1 EFF 70% INT 70%


VOLUME REPS SETS BEST EFF BEST INT
4080 48 4 152.3 95
2+ ~143.85 85 x 12 x 4 EFF 94% INT 89%
Posts on June 18th