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Warrior
Age 27 , BW 105.9
Join Date: 2011-06-23.
Following: 45.
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Your are on Monday 15, Apr 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.9
extra rest day did deadlifts from day 4 today
My body is taking it's sweet time to adjust to the sheiko volume feeling like shit

DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
4845 34 10 240 240
0.1 ~94.25 70 x 10 x 1 EFF 39% INT 29%
↑ front squat
0.1 ~135.5 120 x 5 x 1 EFF 56% INT 50%
0.1 ~159.1 150 x 3 x 1 EFF 66% INT 63%
0.1 ~185.6 175 x 3 x 1 EFF 77% INT 73%
0.1 ~201.5 190 x 3 x 1 EFF 84% INT 79%
0.6 ~205.9 200 x 2 x 5 EFF 86% INT 83%


VOLUME REPS SETS BEST EFF BEST INT
4645 43 9 194.45 182.5
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%
0.7 ~162.15 157.5 x 2 x 5 EFF 83% INT 86%
↑ mehhh not moving great


VOLUME REPS SETS BEST EFF BEST INT
5095 33 8 282.5 282.5
0.1 ~94.25 70 x 10 x 1 EFF 33% INT 25%
0.1 ~135.5 120 x 5 x 1 EFF 48% INT 42%
0.1 ~180.3 170 x 3 x 1 EFF 64% INT 60%
↑ double oh
0.1 ~212.1 200 x 3 x 1 EFF 75% INT 71%
↑ mixed
0.1 ~233.35 220 x 3 x 1 EFF 83% INT 78%
↑ mixed
0.5 ~238.65 225 x 3 x 3 EFF 84% INT 80%
↑ mixed felt good


DELETE RENAME Records (PRs) # Deadlift (below knees off blocks)
VOLUME REPS SETS BEST EFF BEST INT
2145 9 4 275 260
0.2 ~238.65 225 x 3 x 1 EFF 87% INT 87%
1 ~252.2 245 x 2 x 3 EFF 92% INT 94%
↑ fuck this excercise jesus


DELETE RENAME Records (PRs) # Incline Dumbbell press
VOLUME REPS SETS BEST EFF BEST INT
2960 36 4 116.65 100
0.3 ~86.15 64 x 10 x 1 EFF 74% INT 64%
0.5 ~107.7 80 x 10 x 1 EFF 92% INT 80%
0.8 ~112.5 90 x 8 x 1 EFF 96% INT 90%
2+ ~125 PR 100 x 8 x 1 EFF PR% INT 100%


Seated row

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Posts on April 15th