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Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
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Your are on Friday 07, Jul 2017
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 108.3
Hypertrophy/strength Block 4

Deadlifts finally felt good again got rid of a little nagging lower back pain!
Didn't expect the higher weights to feel this easy too
guess the accessories preserved some of the stength.
Also need to start working with mixed grip more. Bicep felt fine on the heavier sets.

VOLUME REPS SETS BEST EFF BEST INT
10370 70 9 272.2 271
0.2 ~80.75 60 x 15 x 1 EFF 30% INT 22%
0.2 ~134.6 100 x 12 x 1 EFF 49% INT 37%
0.2 ~175 140 x 8 x 1 EFF 64% INT 52%
↑ double oh
0.2 ~210 180 x 6 x 1 EFF 77% INT 66%
↑ mixed grip
0.2 ~225.8 200 x 5 x 1 EFF 83% INT 74%
↑ belt mixed grip
0.2 ~233.35 220 x 3 x 1 EFF 86% INT 81%
↑ belt mixed grip
0.2 ~243.95 230 x 3 x 1 EFF 90% INT 85%
↑ belt straps
0.3 ~254.55 240 x 3 x 1 EFF 94% INT 89%
↑ belt straps
0.6 ~269.25 PR 200 x 15 x 1 EFF 99% INT 74%
↑ straps t & g


Seated rows
Leg curls
Monster walks
CoC grip work mostly static holds with 1.5 grip was pretty fried.
Posts on July 07th