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Exercises  58 
Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
Insert Post:
Your are on Sunday 06, Mar 2016
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 101.2
☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
1600 20 2 181.5 175
0.2 ~80.75 60 x 10 x 1 EFF 45% INT 34%
0.2 ~134.6 100 x 10 x 1 EFF 74% INT 57%

☒ DELETE ₪ RENAME Records (PRs) # Slingshot Bench
VOLUME REPS SETS BEST EFF BEST INT
5860 38 6 --- ---
~188.45 140 x 10 x 1 EFF --- INT ---
~198.35 PR 170 x 6 x 1 EFF --- INT ---
~196.9 PR 180 x 4 x 1 EFF --- INT ---
~195.6 PR 190 x 2 x 1 EFF --- INT ---
~201.9 PR 150 x 10 x 1 EFF --- INT ---
~163.35 140 x 6 x 1 EFF --- INT ---
↑ 3sec paused reps

First time using slingshot felt great will do raw bench once a week and slingshot bench once a week.
☒ DELETE ₪ RENAME Records (PRs) # Deadlift
VOLUME REPS SETS BEST EFF BEST INT
6720 50 7 250 250
0.1 ~80.75 60 x 10 x 1 EFF 32% INT 24%
0.2 ~134.6 100 x 10 x 1 EFF 54% INT 40%
0.2 ~175 140 x 8 x 1 EFF 70% INT 56%
0.2 ~210 180 x 6 x 1 EFF 84% INT 72%
0.3 ~229.7 PR 210 x 4 x 1 EFF 92% INT 84%
0.2 ~218.75 200 x 4 x 1 EFF 88% INT 80%
0.2 ~200 160 x 8 x 1 EFF 80% INT 64%


☒ DELETE ₪ RENAME Records (PRs) # Pull-ups
VOLUME REPS SETS BEST EFF BEST INT
4958.8 49 4 154.15 131.5
0.7 ~136.25 PR BW x 15 x 1 EFF 88% INT 77%
1 ~136.25 BW x 12 x 2 EFF 88% INT 77%
0.4 ~136.25 BW x 10 x 1 EFF 88% INT 77%


+ Nordic ham curls
+ Monster walks with double power bands
+ Reverse Hypers
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