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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 07, Mar 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.7
Still a little sore from squats but nothing too bad. Deadlifts went surprisingly well.
went for a little nap yesterday and woke up 12 hours later the next day so didn't hit my goal kcal/proteins yesterday.


VOLUME REPS SETS BEST EFF BEST INT
5280 39 8 280 280
0.1 ~80.75 60 x 10 x 1 EFF 29% INT 21%
0.2 ~134.6 100 x 10 x 1 EFF 48% INT 36%
0.1 ~163.35 140 x 6 x 1 EFF 58% INT 50%
0.1 ~190.9 180 x 3 x 1 EFF 68% INT 64%
↑ double oh
0.1 ~222.75 210 x 3 x 1 EFF 80% INT 75%
↑ mixed grip bar knurling is a little too much.
0.2 ~243.95 230 x 3 x 1 EFF 87% INT 82%
↑ straps
0.1 ~247.05 240 x 2 x 1 EFF 88% INT 86%
↑ straps
0.2 ~257.35 PR 250 x 2 x 1 EFF 92% INT 89%
↑ straps felt fairly fast rpe 8.5


VOLUME REPS SETS BEST EFF BEST INT
2747.5 42 6 102.95 100
0.2 ~53.85 40 x 12 x 1 EFF 52% INT 40%
0.3 ~80.75 60 x 10 x 1 EFF 78% INT 60%
0.4 ~100 80 x 8 x 1 EFF 97% INT 80%
0.3 ~95.45 90 x 3 x 1 EFF 93% INT 90%
0.4 ~98.1 PR 92.5 x 3 x 1 EFF 95% INT 93%
0.3 ~93.35 80 x 6 x 1 EFF 91% INT 80%


Went a little too ham on OHP in hindsight will keep INOL to a minimum next time.

DELETE RENAME Records (PRs) # Romanian deadlift
VOLUME REPS SETS BEST EFF BEST INT
7780 52 6 242.3 210
0.3 ~188.45 140 x 10 x 1 EFF 78% INT 67%
↑ alternating sets with ohp
0.3 ~200 160 x 8 x 1 EFF 83% INT 76%
0.3 ~198.35 170 x 6 x 1 EFF 82% INT 81%
0.3 ~200 160 x 8 x 1 EFF 83% INT 76%
0.6 ~188.45 140 x 10 x 2 EFF 78% INT 67%
↑ close stance


VOLUME REPS SETS BEST EFF BEST INT
1900 60 3 81.45 67.5
0.3 ~33.65 25 x 20 x 1 EFF 41% INT 37%
0.8 ~47.1 PR 35 x 20 x 2 EFF 58% INT 52%


Overhead tricep extension
band scaptions
Band pull aparts
low bar holds.

VOLUME REPS SETS BEST EFF BEST INT
16256 80 4 --- ---
~196.15 BW + 40 x 20 x 1 EFF --- INT ---
↑ warmups before dl
~250 BW + 80 x 20 x 1 EFF --- INT ---
↑ after rdls+ohp
~303.85 BW + 120 x 20 x 1 EFF --- INT ---
~344.2 PR BW + 150 x 20 x 1 EFF --- INT ---
↑ feels gooodddddd
Posts on March 07th