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Warrior
Age 28 , BW 105.1
Join Date: 2011-06-23.
Following: 46.
Insert Post:
Your are on Sunday 21, Oct 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 104.7
Sheiko Advanced/Large load C1W4D4

DELETE RENAME Records (PRs) # deadlift up to knees
VOLUME REPS SETS BEST EFF BEST INT
5950 42 10 241.9 235
0.2 ~94.25 70 x 12 x 1 EFF 39% INT 30%
0.2 ~150 120 x 8 x 1 EFF 62% INT 51%
0.1 ~153.15 140 x 4 x 1 EFF 63% INT 60%
↑ double oh
0.1 ~180.45 165 x 4 x 1 EFF 75% INT 70%
↑ double oh
0.4 ~206.8 195 x 3 x 2 EFF 85% INT 83%
↑ mixed grip
1.3 ~226.45 220 x 2 x 4 EFF 94% INT 94%
↑ mixed grip


VOLUME REPS SETS BEST EFF BEST INT
2755 43 7 102.95 100
0.2 ~53.85 40 x 10 x 1 EFF 52% INT 40%
0.2 ~75 60 x 8 x 1 EFF 73% INT 60%
1 ~84.7 75 x 5 x 5 EFF 82% INT 75%


VOLUME REPS SETS BEST EFF BEST INT
4730 47 6 194.45 182.5
0.2 ~94.25 70 x 15 x 1 EFF 48% INT 38%
↑ Paused + blue resistance band double looped
0.2 ~125 100 x 8 x 1 EFF 64% INT 55%
↑ Paused + blue resistance band double looped
0.7 ~140 120 x 6 x 4 EFF 72% INT 66%
↑ Paused + blue resistance band double looped


Keiser flyes
Tricep extensions
Wide grip seated rows
Hammer curls
Ab wheel
Posts on October 21st