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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 05, Mar 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.7
Let's see how long i can milk these low bar gains.

☒ DELETE ₪ RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
5555 43 9 228.85 225
0.2 ~80.75 60 x 12 x 1 EFF 35% INT 27%
0.2 ~134.6 100 x 10 x 1 EFF 59% INT 44%
0.2 ~163.35 140 x 6 x 1 EFF 71% INT 62%
0.2 ~190.9 180 x 3 x 1 EFF 83% INT 80%
0.2 ~205.9 200 x 2 x 1 EFF 90% INT 89%
0.3 ~216.2 PR 210 x 2 x 1 EFF 94% INT 93%
↑ moved so fast i had to go for 220
0.5 220 x 1 x 1 EFF 96% INT 98%
↑ pretty good speed would have been able to do an ugly second rep. Very promising. good depth way better compared to last time i did this weight.
0.3 ~217.4 PR 205 x 3 x 1 EFF 95% INT 91%
0.4 ~218.75 PR 200 x 4 x 1 EFF 96% INT 89%


☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
6240 61 7 194.45 180
0.3 ~80.75 60 x 20 x 1 EFF 42% INT 33%
↑ close grip
0.3 ~134.6 100 x 12 x 1 EFF 69% INT 56%
↑ close grip
0.2 ~150 120 x 8 x 1 EFF 77% INT 67%
↑ close grip
0.2 ~151.65 130 x 6 x 1 EFF 78% INT 72%
↑ close grip
0.7 ~158.05 140 x 5 x 3 EFF 81% INT 78%
↑ close grip


☒ DELETE ₪ RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
5356.5 45 3 --- ---
~142.3 BW x 15 x 1 EFF --- INT ---
~169.2 PR BW + 20 x 15 x 2 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Glute ham raises (full movement)
VOLUME REPS SETS BEST EFF BEST INT
2114 20 2 131.9 105.5
2+ ~142.3 PR BW x 10 x 2 EFF PR% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # GHD Hamstring curl
VOLUME REPS SETS BEST EFF BEST INT
2114 20 2 132.75 106.2
2+ ~142.3 PR BW x 10 x 2 EFF PR% INT 100%
↑ With thin black resistance band controlled 3 sec eccentric.


YTWL's
Face pulls
Band pull aparts.
Cable flyes. high reps
Keiser Leg press focus on equal leg force output.
Keiser calve raises
Seated row
Cable tricep extension
Bayesian curl

Might do more later if i have time.
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Posts on March 05th