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Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
Insert Post:
Your are on Sunday 01, May 2016
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 104
VOLUME REPS SETS BEST EFF BEST INT
3540 41 3 188.45 175
0.3 ~80.75 60 x 20 x 1 EFF 43% INT 34%
0.3 ~134.6 100 x 15 x 1 EFF 71% INT 57%
0.3 ~163.35 140 x 6 x 1 EFF 87% INT 80%

DELETE RENAME Records (PRs) # Slingshot Bench
VOLUME REPS SETS BEST EFF BEST INT
5600 35 4 212.5 210
0.5 ~228.85 PR 170 x 10 x 1 EFF PR% INT 81%
0.4 ~207.8 190 x 4 x 1 EFF 98% INT 90%
0.4 ~215.4 160 x 10 x 1 EFF PR% INT 76%
↑ failed 11th rep
0.3 ~188.45 140 x 11 x 1 EFF 89% INT 67%

Went for a little more volume

VOLUME REPS SETS BEST EFF BEST INT
9660 67 8 262.5 250
0.1 ~67.3 50 x 10 x 1 EFF 26% INT 20%
0.2 ~121.15 90 x 15 x 1 EFF 46% INT 36%
0.2 ~175 140 x 8 x 1 EFF 67% INT 56%
0.1 ~180.3 170 x 3 x 1 EFF 69% INT 68%
↑ double overhand
0.5 ~269.25 PR 200 x 10 x 1 EFF PR% INT 80%
↑ w/straps
0.4 ~248.4 PR 220 x 5 x 1 EFF 95% INT 88%
↑ w/straps
0.5 ~251.55 230 x 4 x 1 EFF 96% INT 92%
↑ w/straps and belt
0.4 ~242.3 PR 180 x 12 x 1 EFF 92% INT 72%
↑ w/straps



Nordic ham curls+leg curls+leg extensions+calve raises.

VOLUME REPS SETS BEST EFF BEST INT
4888 47 4 154.15 131.5
0.7 ~140 BW x 15 x 1 EFF 91% INT 79%
0.6 ~140 BW x 12 x 1 EFF 91% INT 79%
1 ~140 BW x 10 x 2 EFF 91% INT 79%


DELETE RENAME Records (PRs) # Hammer Curls (dummbells)
VOLUME REPS SETS BEST EFF BEST INT
1568 42 3 80.75 60
0.3 ~43.1 32 x 14 x 1 EFF 53% INT 53%
0.8 ~53.85 40 x 14 x 2 EFF 67% INT 67%


Suitcase holds + some stetches afterward.
Posts on May 01st