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Trombamatt
Age 38 , BW 142.6
Join Date: 2013-11-13.
Following: 8.
Insert Post:
Your are on Saturday 22, Apr 2017
-- Bodyweight: 139.55
Squat Paused 1 Sec 1RM, then -20% x 3 x3
Push Press 3RM, then -5% and -10% x 3
Clean Deadlifts (Focus on Position) 3RM, then -5% and -10% x 3
Upper BB
Abs
DELETE RENAME Records (PRs) # Pause Back Squat 1 sec #sq
VOLUME REPS SETS BEST EFF BEST INT
5493.9 23 10 297.6 297.6
0.1 ~76.65 70 x 5 x 1 EFF 57% INT 52%
0.1 ~104.55 100 x 3 x 1 EFF 77% INT 74%
0.2 ~122.65 120 x 2 x 1 EFF 91% INT 89%
0.3 130 x 1 x 1 EFF 96% INT 96%
1 140 x 1 x 1 EFF PR% INT PR%
1 143 x 1 x 1 EFF PR% INT PR%
PR 145 x 1 x 1 EFF PR% INT PR%
0.6 ~121.25 PR 116 x 3 x 3 EFF 90% INT 86%

VOLUME REPS SETS BEST EFF BEST INT
3871.3 26 9 186.2 185
0.1 ~43.8 40 x 5 x 1 EFF 52% INT 48%
0.1 ~62.75 60 x 3 x 1 EFF 74% INT 72%
0.2 ~73.2 70 x 3 x 1 EFF 87% INT 83%
0.3 ~79.45 76 x 3 x 1 EFF 94% INT 91%
0.6 ~83.65 PR 80 x 3 x 1 EFF 99% INT 95%
1 ~83.8 PR 82 x 2 x 1 EFF 99% INT 98%
PR 84 x 1 x 1 EFF 99% INT 100%
↑ after 3rm, went for 2rm and 1 rm prs
0.4 ~80.5 77 x 3 x 1 EFF 95% INT 92%
0.2 ~76.3 73 x 3 x 1 EFF 90% INT 87%

DELETE RENAME Records (PRs) # Clean Deadlift #cj
VOLUME REPS SETS BEST EFF BEST INT
5108.1 20 6 345.7 330.7
0.1 ~78.55 70 x 6 x 1 EFF 50% INT 47%
0.1 ~115 110 x 3 x 1 EFF 73% INT 73%
↑ no straps no hook
0.4 ~146.35 140 x 3 x 1 EFF 93% INT 93%
2 ~158.45 PR 155 x 2 x 1 EFF PR% INT PR%
↑ 1 and 2 were good, third was not happening
0.6 ~149.5 143 x 3 x 1 EFF 95% INT 95%
0.3 ~142.2 136 x 3 x 1 EFF 91% INT 91%

DELETE RENAME Records (PRs) # BB Upright Row #acc
VOLUME REPS SETS BEST EFF BEST INT
1322.75 24 3 52 44.1
2+ ~29.5 PR 25 x 8 x 3 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
1322.75 24 3 241.45 225
0.3 ~29.5 25 x 8 x 3 EFF 27% INT 24%

DELETE RENAME Records (PRs) # BB Tricep Extension #acc
VOLUME REPS SETS BEST EFF BEST INT
1322.75 24 3 55.95 45
2+ ~29.5 PR 25 x 8 x 3 EFF PR% INT PR%

DELETE RENAME Records (PRs) # Plate Trunk Rotations #acc
VOLUME REPS SETS BEST EFF BEST INT
1322.75 24 3 52 44.1
2+ ~29.5 PR 25 x 8 x 3 EFF PR% INT PR%

DELETE RENAME Records (PRs) # Single Arm Bent Row #acc
VOLUME REPS SETS BEST EFF BEST INT
2116.45 48 6 83.2 70.55
1.3 ~23.6 20 x 8 x 6 EFF 63% INT 63%

DELETE RENAME Records (PRs) # Shoulder taps #acc
VOLUME REPS SETS BEST EFF BEST INT
6698.55 48 3 --- ---
~78.7 PR BW x 16 x 3 EFF --- INT ---
↑ 8 taps each arm

DELETE RENAME Records (PRs) # Russian Twist #acc
VOLUME REPS SETS BEST EFF BEST INT
1058.2 24 3 --- ---
~23.6 PR 20 x 8 x 3 EFF --- INT ---
Posts on April 22nd