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Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
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Your are on Wednesday 04, May 2016
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 103.2
Pretty messed up day slept in a wrong position or something my neck was extremely tight and blocked.

Squatrack taken for a long time so decided to do some light deadlifting.

VOLUME REPS SETS BEST EFF BEST INT
8390 69 6 269.25 250
0.3 ~80.75 PR 60 x 20 x 1 EFF 30% INT 24%
0.3 ~134.6 100 x 15 x 1 EFF 50% INT 40%
0.2 ~175 140 x 8 x 1 EFF 65% INT 56%
0.3 ~212.5 170 x 8 x 1 EFF 79% INT 68%
↑ w straps
0.3 ~225.8 200 x 5 x 1 EFF 84% INT 80%
↑ w straps
0.4 ~228.85 PR 170 x 13 x 1 EFF 85% INT 68%
↑ w straps


VOLUME REPS SETS BEST EFF BEST INT
2480 35 2 134.6 100
0.6 ~86.15 64 x 20 x 1 EFF 64% INT 64%
0.8 ~107.7 80 x 15 x 1 EFF 80% INT 80%
↑ warmup for bench


VOLUME REPS SETS BEST EFF BEST INT
6260 60 7 188.45 175
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%
0.3 ~169.7 160 x 3 x 1 EFF 90% INT 91%
0.4 ~169.35 150 x 5 x 1 EFF 90% INT 86%
0.2 ~159.1 150 x 3 x 1 EFF 84% INT 86%
0.3 ~162.5 130 x 8 x 1 EFF 86% INT 74%

felt really heavy today so kept it light.

Did some shoulder mobility reverse flys lateral raises leg curls extensions and calve raises.
Posts on May 04th