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Warrior
Age 28 , BW 104.1
Join Date: 2011-06-23.
Following: 47.
Insert Post:
Your are on Friday 29, Mar 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.2
Wierd day of training was all over the place did all kinds of stuff
VOLUME REPS SETS BEST EFF BEST INT
4465 31 7 257.35 250
0.1 ~94.25 70 x 10 x 1 EFF 37% INT 28%
0.1 ~140 120 x 6 x 1 EFF 54% INT 48%
0.1 ~180.3 170 x 3 x 1 EFF 70% INT 68%
0.2 ~212.1 200 x 3 x 1 EFF 82% INT 80%
0.6 ~228.05 215 x 3 x 3 EFF 89% INT 86%

DELETE RENAME Records (PRs) # Romanian deadlift
VOLUME REPS SETS BEST EFF BEST INT
4260 29 4 255.75 210
0.3 ~161.55 120 x 12 x 1 EFF 63% INT 57%
0.3 ~187.5 150 x 8 x 1 EFF 73% INT 71%
0.3 ~198.35 170 x 6 x 1 EFF 78% INT 81%
0.6 ~212.1 200 x 3 x 1 EFF 83% INT 95%

VOLUME REPS SETS BEST EFF BEST INT
4050 41 5 194.45 182.5
0.2 ~94.25 70 x 15 x 1 EFF 48% INT 38%
↑ with foamroller for arch gains
0.3 ~134.6 100 x 12 x 1 EFF 69% INT 55%
↑ with foamroller feeling better and better
0.2 ~150 120 x 8 x 1 EFF 77% INT 66%
↑ arch gains
140 x 1 x 1 EFF 72% INT 77%
↑ foamroller broke
0.2 ~158.05 140 x 5 x 1 EFF 81% INT 77%
↑ rip arch

DELETE RENAME Records (PRs) # Slingshot Bench
VOLUME REPS SETS BEST EFF BEST INT
5760 39 5 228.85 215
0.1 ~158.05 140 x 5 x 1 EFF 69% INT 65%
↑ haven't used red slingshot In a long time 3XL didn't get much pop
0.2 ~180.65 160 x 5 x 1 EFF 79% INT 74%
↑ Xl slingshot felt better
0.3 ~203.25 180 x 5 x 1 EFF 89% INT 84%
↑ went up pretty easy let's work up to 200kg for reps again
0.7 ~188.45 140 x 12 x 2 EFF 82% INT 65%
↑ volumeeee

VOLUME REPS SETS BEST EFF BEST INT
13512 60 3 --- ---
~303.15 BW + 120 x 20 x 3 EFF --- INT ---

DELETE RENAME Records (PRs) # GHD Hamstring curl
VOLUME REPS SETS BEST EFF BEST INT
1683.2 16 2 142.3 107.2
2+ ~131.5 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
4682 35 2 222.8 165.5
0.8 ~168.55 BW + 20 x 20 x 1 EFF 76% INT 76%
1.3 ~195.45 BW + 40 x 15 x 1 EFF 88% INT 88%

Hammer curls
Tricep extensions
Posts on March 29th