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Warrior
Age 27 , BW 103.5
Join Date: 2011-06-23.
Following: 40.
Insert Post:
Your are on Monday 22, Oct 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 104.7
Sheiko Advanced/Large load C2W1D1

New cycle

VOLUME REPS SETS BEST EFF BEST INT
5510 49 10 194.45 190
0.2 ~94.25 70 x 15 x 1 EFF 48% INT 37%
0.2 ~125 100 x 8 x 1 EFF 64% INT 53%
↑ paused
0.1 ~135.5 120 x 5 x 1 EFF 70% INT 63%
↑ paused
0.1 ~137.9 130 x 3 x 1 EFF 71% INT 68%
↑ paused
0.1 ~148.5 140 x 3 x 1 EFF 76% INT 74%
↑ paused
0.7 ~159.1 150 x 3 x 5 EFF 82% INT 79%
↑ paused


VOLUME REPS SETS BEST EFF BEST INT
4810 37 10 228.85 220
0.2 ~94.25 70 x 12 x 1 EFF 41% INT 32%
0.1 ~135.5 120 x 5 x 1 EFF 59% INT 55%
0.1 ~153.15 140 x 4 x 1 EFF 67% INT 64%
0.2 ~169.7 160 x 3 x 2 EFF 74% INT 73%
0.6 ~190.45 185 x 2 x 5 EFF 83% INT 84%


VOLUME REPS SETS BEST EFF BEST INT
7050 60 10 194.45 190
0.1 ~112.9 100 x 5 x 1 EFF 58% INT 53%
↑ paused
0.1 ~135.5 120 x 5 x 1 EFF 70% INT 63%
↑ paused
0.8 ~153.15 140 x 4 x 5 EFF 79% INT 74%
↑ paused
0.7 ~141.35 105 x 10 x 3 EFF 73% INT 55%
↑ pin press paused


DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
5075 30 6 228.85 227.5
0.1 ~158.05 140 x 5 x 1 EFF 69% INT 62%
1.1 ~197.6 175 x 5 x 5 EFF 86% INT 77%


VOLUME REPS SETS BEST EFF BEST INT
12682 60 3 --- ---
~248.65 BW + 80 x 20 x 1 EFF --- INT ---
~302.5 BW + 120 x 20 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # GHD Hamstring curl
VOLUME REPS SETS BEST EFF BEST INT
1675.2 16 2 142.3 107.2
2+ ~130.9 BW x 8 x 2 EFF 92% INT 98%


DELETE RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
4188 40 2 222.8 165.5
1.1 ~140.95 BW x 20 x 2 EFF 63% INT 63%
↑ directly after ham curls


Ab wheel standing eccentric
Posts on October 22nd