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Warrior
Age 28 , BW 106
Join Date: 2011-06-23.
Following: 49.
Insert Post:
Your are on Monday 11, Nov 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 106
Little deload on bench give right pec a little time to recover

VOLUME REPS SETS BEST EFF BEST INT
4670 41 10 194.45 190
0.2 ~94.25 70 x 12 x 1 EFF 48% INT 37%
↑ all sets and reps paused
0.2 ~125 100 x 8 x 1 EFF 64% INT 53%
0.1 ~136.7 125 x 4 x 1 EFF 70% INT 66%
0.3 ~153.8 145 x 3 x 2 EFF 79% INT 76%
0.1 155 x 1 x 2 EFF 80% INT 82%
0.4 ~159.1 150 x 3 x 3 EFF 82% INT 79%
↑ from chest off pins


DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
5095 35 10 240 240
0.1 ~100.95 75 x 10 x 1 EFF 42% INT 31%
0.1 ~145.85 125 x 6 x 1 EFF 61% INT 52%
0.1 ~169.55 155 x 4 x 1 EFF 71% INT 65%
0.1 ~185.6 175 x 3 x 1 EFF 77% INT 73%
0.2 ~200.75 195 x 2 x 2 EFF 84% INT 81%
0.1 ~211.05 205 x 2 x 1 EFF 88% INT 85%
0.5 ~216.2 210 x 2 x 3 EFF 90% INT 88%
↑ moved ok


DELETE RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
7160 60 3 222.8 165.5
0.6 ~142.7 BW x 20 x 1 EFF 64% INT 64%
1.7 ~169.6 BW + 20 x 20 x 2 EFF 76% INT 76%


Hammer strength seated rows
Hammer strength lat pulldowns
band exorotations
Posts on November 11th