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Trombamatt
Age 38 , BW 142.6
Join Date: 2013-11-13.
Following: 8.
Insert Post:
Your are on Saturday 10, Sep 2016
-- Bodyweight: 140
RBCP W5:D6

Back Squat 3RM, then -5 & -10% for 3
Push Press 3RM, then -5&-10% for 3
Clean Deadlift (focus positions) 3RM, then -5&-10% for 3

VOLUME REPS SETS BEST EFF BEST INT
8300 35 10 324.35 306
0.1 ~159.25 135 x 8 x 1 EFF 49% INT 44%
0.2 ~224.5 205 x 5 x 1 EFF 69% INT 67%
0.2 ~266.6 255 x 3 x 1 EFF 82% INT 83%
0.3 ~287.5 275 x 3 x 1 EFF 89% INT 90%
0.4 ~297.95 285 x 3 x 1 EFF 92% INT 93%
0.8 ~308.4 295 x 3 x 1 EFF 95% INT 96%
2 ~306.65 PR 300 x 2 x 2 EFF 95% INT 98%
0.4 ~297.95 285 x 3 x 1 EFF 92% INT 93%
0.3 ~282.25 270 x 3 x 1 EFF 87% INT 88%

VOLUME REPS SETS BEST EFF BEST INT
4310 31 8 186.2 185
0.2 ~112.05 95 x 8 x 1 EFF 60% INT 51%
0.2 ~136.9 125 x 5 x 1 EFF 74% INT 68%
0.1 ~151.6 145 x 3 x 1 EFF 81% INT 78%
0.2 ~167.25 160 x 3 x 1 EFF 90% INT 86%
0.4 ~177.75 170 x 3 x 1 EFF 95% INT 92%
0.6 ~182.95 PR 175 x 3 x 1 EFF 98% INT 95%
↑ 2+1
0.3 ~172.5 165 x 3 x 1 EFF 93% INT 89%
0.2 ~167.25 160 x 3 x 1 EFF 90% INT 86%

DELETE RENAME Records (PRs) # Clean Deadlift #cj
VOLUME REPS SETS BEST EFF BEST INT
7175 31 8 329.3 315
0.1 ~159.25 135 x 8 x 1 EFF 48% INT 43%
0.1 ~224.5 205 x 5 x 1 EFF 68% INT 65%
0.2 ~266.6 255 x 3 x 1 EFF 81% INT 81%
0.3 ~297.95 285 x 3 x 1 EFF 90% INT 90%
0.5 ~308.4 295 x 3 x 1 EFF 94% INT 94%
0.6 ~313.65 300 x 3 x 1 EFF 95% INT 95%
0.3 ~297.95 285 x 3 x 1 EFF 90% INT 90%
0.2 ~282.25 270 x 3 x 1 EFF 86% INT 86%

DELETE RENAME Records (PRs) # Unilateral Farmers Carry #acc
VOLUME REPS SETS BEST EFF BEST INT
423.3 6 6 120.25 115
0.2 32 x 1 x 6 EFF 59% INT 61%
↑ 1x3 each side

DELETE RENAME Records (PRs) # Front Rack Hold #acc
VOLUME REPS SETS BEST EFF BEST INT
1770 6 6 345 330
135 x 1 x 1 EFF 39% INT 41%
225 x 1 x 1 EFF 65% INT 68%
0.2 315 x 1 x 1 EFF 91% INT 95%
PR 365 x 1 x 3 EFF PR% INT PR%
↑ all 10 sec

DELETE RENAME Records (PRs) # Overhead Carry #acc
VOLUME REPS SETS BEST EFF BEST INT
435 6 6 75 75
0.1 50 x 1 x 3 EFF 67% INT 67%
↑ sandbag
PR 95 x 1 x 3 EFF PR% INT PR%
↑ barbell 45 sec
Posts on September 10th