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EightyBam
Age 34 , BW 100
Join Date: 2014-01-19.
Following: 13.
Insert Post:
Your are on Monday 25, Mar 2019
-- Bodyweight: 102


I did it! Completed all dl top sets in sheiko #30 in one session based on my max of 230 kg. Took 3.5 hrs. The block pulls were the worst, should not have saved for last.
VOLUME REPS SETS BEST EFF BEST INT
9714 58 21 230 230
0.1 ~76.65 70 x 5 x 1 EFF 33% INT 30%
0.1 ~131.45 120 x 5 x 1 EFF 57% INT 52%
0.1 ~146.35 140 x 3 x 1 EFF 64% INT 61%
0.1 ~163.55 160 x 2 x 1 EFF 71% INT 70%
170 x 1 x 1 EFF 74% INT 74%
0.1 ~190.25 182 x 3 x 1 EFF 83% INT 79%
↑ shouldve loaded 184
0.8 ~199.35 195 x 2 x 6 EFF 87% INT 85%
1.4 ~192.35 184 x 3 x 9 EFF 84% INT 80%

DELETE RENAME Records (PRs) # Deadlift to the knee
VOLUME REPS SETS BEST EFF BEST INT
2070 12 4 --- ---
~180.35 PR 172.5 x 3 x 4 EFF --- INT ---

DELETE RENAME Records (PRs) # Block pull (knee height)
VOLUME REPS SETS BEST EFF BEST INT
5836 30 11 350.5 320
120 x 1 x 1 EFF 34% INT 38%
170 x 1 x 1 EFF 49% INT 53%
0.2 ~208.6 195 x 4 x 2 EFF 60% INT 61%
↑ from slightly below knee
0.1 ~206.5 202 x 2 x 1 EFF 59% INT 63%
↑ shouldve been 207
0.2 ~211.6 207 x 2 x 3 EFF 60% INT 65%
↑ rounded my back
0.3 ~208.6 195 x 4 x 3 EFF 60% INT 61%

VOLUME REPS SETS BEST EFF BEST INT
2165 51 10 97 97
~1.25 1 x 15 x 1 EFF --- INT ---
0.1 ~21.9 20 x 5 x 1 EFF 23% INT 21%
0.1 ~54.75 50 x 5 x 1 EFF 56% INT 52%
0.1 ~65.7 60 x 5 x 1 EFF 68% INT 62%
0.1 ~74.9 70 x 4 x 1 EFF 77% INT 72%
0.1 80 x 1 x 1 EFF 82% INT 82%
0.1 90 x 1 x 1 EFF 93% INT 93%
0.5 ~76.65 70 x 5 x 3 EFF 79% INT 72%

VOLUME REPS SETS BEST EFF BEST INT
2800 60 6 130 130
0.1 ~37.3 30 x 10 x 1 EFF 29% INT 23%
0.8 ~62.15 50 x 10 x 5 EFF 48% INT 38%
↑ kaos och foamroller

DELETE RENAME Records (PRs) # Rotator cuff extension
VOLUME REPS SETS BEST EFF BEST INT
30 30 3 --- ---
~1.25 PR 1 x 10 x 3 EFF --- INT ---
↑ both arms


Sauna after.
Posts on March 25th