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Exercises  58 
Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
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Your are on Sunday 22, Apr 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 103.5
Nationals 2018!

☒ DELETE ₪ RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
2442.5 21 8 228.85 227.5
0.1 ~75 60 x 8 x 1 EFF 33% INT 26%
0.1 ~112.9 100 x 5 x 1 EFF 49% INT 44%
0.1 ~148.5 140 x 3 x 1 EFF 65% INT 62%
180 x 1 x 1 EFF 79% INT 79%
0.1 200 x 1 x 1 EFF 87% INT 88%
0.2 215 x 1 x 1 EFF 94% INT 95%
↑ 1st attempt hoped it would feel a little easier but oh well
0.5 222.5 x 1 x 1 EFF 97% INT 98%
↑ 2nd attempt, meet PR felt pretty heavy decided to go for safe with 3rd
1 225 x 1 x 1 EFF 98% INT 99%
↑ 3rd attempt felt easier than 2nd 5kg meet pr. No excessive hip shift or upper back caving.


Didn't know what to expect with bench cause i wasnt able to maintain high volume cause of some nagging pec tendon inflammation.
☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
2812.5 28 9 194.45 180
0.2 ~80.75 60 x 12 x 1 EFF 42% INT 33%
↑ all reps and sets paused
0.1 ~112.9 100 x 5 x 1 EFF 58% INT 56%
0.1 ~131.25 120 x 4 x 1 EFF 68% INT 67%
0.1 ~144.1 140 x 2 x 1 EFF 74% INT 78%
0.1 150 x 1 x 1 EFF 77% INT 83%
↑ commands
0.1 160 x 1 x 1 EFF 82% INT 89%
↑ commands felt pretty easy gave confidence
0.2 170 x 1 x 1 EFF 87% INT 94%
↑ 1st attempt moved pretty fast nice press command as well!
0.3 175 x 1 x 1 EFF 90% INT 97%
↑ 2nd attempt had a small sticking point but still moved well.
1 177.5 x 1 x 1 EFF 91% INT 99%
↑ 3rd attempt kind of wanted 180 wich would be a nationals pr for me i guess but decided to play it safe.



Deadlifts are always a surprise i kind of wanted to go for a shot at 300 but i decided against that after the first attempt.

☒ DELETE ₪ RENAME Records (PRs) # Deadlift
VOLUME REPS SETS BEST EFF BEST INT
3262.5 25 9 280 280
0.1 ~94.25 70 x 10 x 1 EFF 34% INT 25%
0.1 ~112.9 100 x 5 x 1 EFF 40% INT 36%
0.1 ~148.5 140 x 3 x 1 EFF 53% INT 50%
0.1 ~185.3 180 x 2 x 1 EFF 66% INT 64%
210 x 1 x 1 EFF 75% INT 75%
0.1 240 x 1 x 1 EFF 86% INT 86%
0.3 270 x 1 x 1 EFF 96% INT 96%
↑ 1st attempt not as fast as i hoped.
1 280 x 1 x 1 EFF 100% INT 100%
↑ 2nd attempt moved a loooot faster but i got cocky and started screaming too much lost tension and got reds for downward movement. RIP 9/9 (still finished it tough counts for volume)
PR 282.5 x 1 x 1 EFF PR% INT PR%
↑ 3rd attempt wanted a deadlift pr at least so again went for safe. Hyped up af bloody back ammonia straight to the cerebral cortex and it flew up.



Ended up winning silver in the 105-kg bodyweight category. with a 685total and a 411.44 wilks.
Squat rack:15
Bench rack:9


Great day!

Thanks for coaching kelsey :)

☒ DELETE ₪ RENAME Records (PRs) # Powerlifting Official comp total
VOLUME REPS SETS BEST EFF BEST INT
677.5 677.5
PR 685 x 1 x 1 EFF PR% INT PR%
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Posts on April 22nd