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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 Friday 12, Apr 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.9
Sheiko advanced medium load c1w1d3
☒ DELETE ₪ RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
4060 31 7 240 240
0.1 ~94.25 70 x 10 x 1 EFF 39% INT 29%
↑ front Sq
0.1 ~140 120 x 6 x 1 EFF 58% INT 50%
0.1 ~159.1 150 x 3 x 1 EFF 66% INT 63%
↑ pause going down
0.1 ~185.6 175 x 3 x 1 EFF 77% INT 73%
↑ pause going down hips didn't like this switched to regular squats
0.4 ~196.2 185 x 3 x 3 EFF 82% INT 77%

☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
4840 45 8 194.45 182.5
0.2 ~94.25 70 x 15 x 1 EFF 48% INT 38%
↑ all sets and reps paused
0.2 ~134.6 100 x 10 x 1 EFF 69% INT 55%
0.1 ~135.5 120 x 5 x 1 EFF 70% INT 66%
0.1 ~148.5 140 x 3 x 1 EFF 76% INT 77%
0.6 ~156.45 147.5 x 3 x 4 EFF 80% INT 81%

☒ DELETE ₪ RENAME Records (PRs) # Slingshot Bench
VOLUME REPS SETS BEST EFF BEST INT
1560 9 4 228.85 215
0.1 ~169.7 160 x 3 x 1 EFF 74% INT 74%
0.4 ~185.3 180 x 2 x 3 EFF 81% INT 84%

☒ DELETE ₪ RENAME Records (PRs) # Glute ham raises
VOLUME REPS SETS BEST EFF BEST INT
3477 30 2 133.75 107
2+ ~156 PR BW + 10 x 15 x 2 EFF PR% INT PR%

☒ DELETE ₪ RENAME Records (PRs) # reverse hyperextension
VOLUME REPS SETS BEST EFF BEST INT
11154 60 3 --- ---
~250.25 BW + 80 x 20 x 3 EFF --- INT ---

Ab wheel
Keiser leg press
Seated row
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