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Warrior
Age 29 , BW 103
Join Date: 2011-06-23.
Following: 52.
Insert Post:
Your are on Monday 30, Nov 2020
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 103
Shoulder feeling better will stay away from bench and low bar for a couple more weeks.

DELETE RENAME Records (PRs) # Squat (high bar)
VOLUME REPS SETS BEST EFF BEST INT
8580 68 8 228.85 220
0.1 ~94.25 70 x 10 x 1 EFF 41% INT 32%
0.2 ~134.6 100 x 10 x 1 EFF 59% INT 45%
0.2 ~150 120 x 8 x 1 EFF 66% INT 55%
0.2 ~175 140 x 8 x 1 EFF 76% INT 64%
1 ~187.5 150 x 8 x 4 EFF 82% INT 68%


VOLUME REPS SETS BEST EFF BEST INT
5120 57 6 140 120
0.3 ~91.55 68 x 15 x 1 EFF 65% INT 57%
0.4 ~121.15 90 x 10 x 1 EFF 87% INT 75%
1.9 ~125 100 x 8 x 4 EFF 89% INT 83%
↑ 50 kg dbs


DELETE RENAME Records (PRs) # Seated Hammer curls
VOLUME REPS SETS BEST EFF BEST INT
2312 68 4 80.75 60
1.1 ~45.75 34 x 16 x 3 EFF 57% INT 57%
↑ 34kg dbs 8 reps per arm all sets inbetween db press sets
0.5 ~45.75 34 x 20 x 1 EFF 57% INT 57%
↑ 34kg dbs 10 reps per arm


seated donkey calve raises

DELETE RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
6980 60 3 222.8 165.5
0.5 ~138.65 BW x 20 x 1 EFF 62% INT 62%
1.5 ~165.6 BW + 20 x 20 x 2 EFF 74% INT 74%


Seated unilateral hammer strength row

30 mins heavy bag workout
Posts on November 30th