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Exercises  58 
Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
Insert Post:
Your are on Monday 08, Jan 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.2
Sheiko/Advanced-medium load 1

D4W1

☒ DELETE ₪ RENAME Records (PRs) # Deadlift
VOLUME REPS SETS BEST EFF BEST INT
3180 29 7 280 280
0.1 ~80.75 60 x 10 x 1 EFF 29% INT 21%
↑ 1 tile defecit
0.1 ~125 100 x 8 x 1 EFF 45% INT 36%
↑ 1 tile defecit Double oh
0.1 ~148.5 140 x 3 x 1 EFF 53% INT 50%
↑ 1 tile defecit Double oh
0.2 ~175 170 x 2 x 4 EFF 63% INT 61%
↑ 1 tile defecit Double oh


☒ DELETE ₪ RENAME Records (PRs) # Overhead press
VOLUME REPS SETS BEST EFF BEST INT
2320 42 5 100 92.5
0.2 ~53.85 40 x 10 x 1 EFF 54% INT 43%
↑ switched out Incline bench for this.
0.9 ~75 60 x 8 x 4 EFF 75% INT 65%
↑ Static hold on last rep


☒ DELETE ₪ RENAME Records (PRs) # Deadlift (below knees off blocks)
VOLUME REPS SETS BEST EFF BEST INT
3590 18 7 --- ---
~148.5 140 x 3 x 1 EFF --- INT ---
~190.9 180 x 3 x 1 EFF --- INT ---
↑ straps
~222.75 PR 210 x 3 x 2 EFF --- INT ---
↑ straps
~241.9 PR 235 x 2 x 1 EFF --- INT ---
↑ straps+ belt little too heavy lowered weights on following sets.
~231.6 225 x 2 x 2 EFF --- INT ---
↑ Straps 1 set with 1 set without belt.


End rom leg extensions
Keiser leg press 5x5 controlled eccentric

☒ DELETE ₪ RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
4608 40 2 --- ---
~155.1 PR BW + 10 x 20 x 2 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Captains of Crush
VOLUME REPS SETS BEST EFF BEST INT
2250 30 3 102.3 88.5
2 ~100.95 75 x 10 x 3 EFF 99% INT 85%
↑ static hold on last rep.
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