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Duke309
Age --- , BW 200
Join Date: 2014-07-19.
Insert Post:
Your are on Tuesday 02, Jul 2019
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 207.2
VOLUME REPS SETS BEST EFF BEST INT
9160 48 9 397.7 335
0.1 ~139.35 95 x 8 x 1 EFF 35% INT 28%
↑ thumb 1-2 inch from smooth, need to measure
0.1 ~165 135 x 5 x 1 EFF 41% INT 40%
↑ keeping reps explosive, scapula full depression
0.1 ~226.1 185 x 5 x 1 EFF 57% INT 55%
0.1 ~250.55 205 x 5 x 1 EFF 63% INT 61%
0.2 ~275 225 x 5 x 1 EFF 69% INT 67%
0.2 ~287.2 235 x 5 x 1 EFF 72% INT 70%
0.2 ~299.45 245 x 5 x 1 EFF 75% INT 73%
0.3 ~275 225 x 5 x 2 EFF 69% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
2850 30 3 262.3 155
0.8 ~160.75 95 x 10 x 3 EFF 61% INT 61%
↑ need to work on left forearm rotation mobility


VOLUME REPS SETS BEST EFF BEST INT
9531.2 46 5 356.75 268.7
1.7 ~350.65 BW x 10 x 4 EFF 98% INT 77%
0.3 ~268.15 BW x 6 x 1 EFF 75% INT 77%


DELETE RENAME Records (PRs) # Duffin Upright Row
VOLUME REPS SETS BEST EFF BEST INT
1848 42 3 103.25 61
0.5 ~74.45 44 x 15 x 1 EFF 72% INT 72%
0.5 ~74.45 44 x 15 x 1 EFF 72% INT 72%
0.4 ~74.45 44 x 12 x 1 EFF 72% INT 72%
↑ stricter, retracting scapula


VOLUME REPS SETS BEST EFF BEST INT
240 48 4 16.9 10
1 ~8.45 5 x 12 x 4 EFF 50% INT 50%
↑ holding at the top


VOLUME REPS SETS BEST EFF BEST INT
1215 60 4 59.25 35
0.3 ~33.85 20 x 15 x 1 EFF 57% INT 57%
0.4 ~42.3 25 x 12 x 1 EFF 71% INT 71%
0.6 ~44 30 x 8 x 1 EFF 74% INT 86%
0.4 ~25.4 PR 15 x 25 x 1 EFF 43% INT 43%


DELETE RENAME Records (PRs) # Tri Extension (Rope)
VOLUME REPS SETS BEST EFF BEST INT
3225 44 3 169.25 100
0.5 ~118.45 70 x 15 x 1 EFF 70% INT 70%
0.6 ~126.9 75 x 15 x 1 EFF 75% INT 75%
0.6 ~126.9 75 x 14 x 1 EFF 75% INT 75%


VOLUME REPS SETS BEST EFF BEST INT
2700 30 3 152.3 95
2+ ~152.3 90 x 10 x 3 EFF 100% INT 95%
Posts on July 02nd