wait...
Exercises  58 
Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
Insert Post:
Your are on Sunday 14, Feb 2016
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 98.6
☒ DELETE ₪ RENAME Records (PRs) # Deadlift
VOLUME REPS SETS BEST EFF BEST INT
5600 41 7 250 250
0.1 ~80.75 60 x 10 x 1 EFF 32% INT 24%
0.1 ~125 100 x 8 x 1 EFF 50% INT 40%
0.1 ~163.35 140 x 6 x 1 EFF 65% INT 56%
0.2 ~203.25 180 x 5 x 1 EFF 81% INT 72%
0.2 ~218.75 200 x 4 x 1 EFF 88% INT 80%
↑ t&g
0.3 ~236.75 PR 230 x 2 x 1 EFF 95% INT 92%
↑ t&g
0.3 ~233.35 PR 200 x 6 x 1 EFF 93% INT 80%
↑ t&g


☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
5080 50 6 175 175
0.2 ~80.75 60 x 15 x 1 EFF 46% INT 34%
0.2 ~134.6 100 x 10 x 1 EFF 77% INT 57%
0.4 ~175 140 x 8 x 1 EFF 100% INT 80%
0.3 ~163.35 140 x 6 x 1 EFF 93% INT 80%
0.2 ~140 120 x 6 x 1 EFF 80% INT 69%
↑ 3s pause
0.1 ~112.9 100 x 5 x 1 EFF 65% INT 57%
↑ 5s pause failed last rep


☒ DELETE ₪ RENAME Records (PRs) # nordic ham curl
VOLUME REPS SETS BEST EFF BEST INT
1972 20 4 112.35 99.5
2+ ~111.3 BW x 5 x 1 EFF 99% INT 99%
↑ 1 concentric
2+ ~111.3 BW x 5 x 1 EFF 99% INT 99%
↑ 1 concentric
2+ ~111.3 BW x 5 x 2 EFF 99% INT 99%
↑ all eccentric


Did some reverse hypers and some baleysian curls afterward good workout!
Post a comment
Posts on February 14th