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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 26, Mar 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.5
Working with an increased INOL the next couple of weeks see if i can overreach a little bit before nationals.

☒ DELETE ₪ RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
5540 41 8 228.85 227.5
0.1 ~80.75 60 x 10 x 1 EFF 35% INT 26%
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 ~203.25 180 x 5 x 1 EFF 89% INT 79%
1 ~212.1 200 x 3 x 4 EFF 93% INT 88%
↑ hip flexors felt pretty good


☒ DELETE ₪ RENAME Records (PRs) # Overhead press
VOLUME REPS SETS BEST EFF BEST INT
2680 44 5 102.95 100
0.2 ~53.85 40 x 12 x 1 EFF 52% INT 40%
0.2 ~75 60 x 8 x 1 EFF 73% INT 60%
0.3 ~87.5 70 x 8 x 1 EFF 85% INT 70%
0.6 ~90.65 72.5 x 8 x 2 EFF 88% INT 73%


☒ DELETE ₪ RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
10112.5 75 5 --- ---
~142 BW x 20 x 1 EFF --- INT ---
~168.95 BW + 20 x 20 x 1 EFF --- INT ---
~195.85 BW + 40 x 15 x 1 EFF --- INT ---
~222.8 PR BW + 60 x 10 x 2 EFF --- INT ---
↑ 5 sec static hold on last rep


☒ DELETE ₪ RENAME Records (PRs) # GHD Hamstring curl
VOLUME REPS SETS BEST EFF BEST INT
2532 24 3 142.3 106.2
2+ ~131.9 BW x 8 x 3 EFF 93% INT 99%


Keiser leg press
Keiser calve raises
Face pulls
Band pull aparts
Band scaptions
Band dislocations.
End ROM leg extensions
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Posts on March 26th