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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 12, Mar 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.7
☒ DELETE ₪ RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
4787.5 38 8 228.85 225
0.2 ~80.75 60 x 12 x 1 EFF 35% INT 27%
0.1 ~125 100 x 8 x 1 EFF 55% 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%
0.3 ~212.1 200 x 3 x 1 EFF 93% INT 89%
0.5 ~221.3 PR 215 x 2 x 1 EFF 97% INT 96%
PR 227.5 x 1 x 1 EFF 99% INT PR%
↑ Felt pretty good upper back collapsed a little bit but depth was great.
0.4 ~222.75 PR 210 x 3 x 1 EFF 97% INT 93%




☒ DELETE ₪ RENAME Records (PRs) # Close grip bench press
VOLUME REPS SETS BEST EFF BEST INT
5160 50 6 164.05 150
0.3 ~80.75 60 x 15 x 1 EFF 49% INT 40%
0.4 ~134.6 100 x 12 x 1 EFF 82% INT 67%
↑ paused
0.4 ~150 120 x 8 x 1 EFF 91% INT 80%
↑ paused
2+ ~158.05 140 x 5 x 3 EFF 96% INT 93%
↑ paused


☒ DELETE ₪ RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
6813.5 55 3 --- ---
~142.3 BW x 20 x 1 EFF --- INT ---
↑ warmup for squats
~169.2 PR BW + 20 x 20 x 1 EFF --- INT ---
~196.15 PR BW + 40 x 15 x 1 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # GHD Hamstring curl
VOLUME REPS SETS BEST EFF BEST INT
4228 40 4 142.3 106.2
2+ ~142.3 BW x 10 x 4 EFF 100% INT 100%


+CoC grip work not sure about sets reps anymore but worked up to 2.5 closed it with right hand couldnt close it with left.

Leg curls
End rom leg extension
keiser seated calve raises
Keiser cable flyes
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Posts on March 12th