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Warrior
Age 28 , BW 106.1
Join Date: 2011-06-23.
Following: 47.
Insert Post:
Your are on Friday 19, Jul 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105
pec tendon a little iffy going with some controlled negative work and slingshot

VOLUME REPS SETS BEST EFF BEST INT
2360 26 3 194.45 183.5
0.2 ~94.25 70 x 12 x 1 EFF 48% INT 38%
0.2 ~125 100 x 8 x 1 EFF 64% INT 54%
↑ slow eccentric
0.2 ~140 120 x 6 x 1 EFF 72% INT 65%
↑ 3 sec eccentric


DELETE RENAME Records (PRs) # Bench press (reactive slingshot)
VOLUME REPS SETS BEST EFF BEST INT
4520 30 6 201.9 200
0.2 ~163.35 140 x 6 x 1 EFF 81% INT 70%
↑ 3 sec eccentric
0.4 ~175 160 x 4 x 2 EFF 87% INT 80%
↑ 3 sec eccentric
0.4 ~175 160 x 4 x 2 EFF 87% INT 80%
↑ +40 kg weightreleasers 10 sec eccentric on 1st rep 3 sec on 2,3,4
0.3 ~175 140 x 8 x 1 EFF 87% INT 70%
↑ +50kg weightreleasers 10 sec eccentric on 1st rep


VOLUME REPS SETS BEST EFF BEST INT
9120 52 19 282.5 282.5
0.1 ~94.25 70 x 10 x 1 EFF 33% INT 25%
0.1 ~140 120 x 6 x 1 EFF 50% INT 42%
0.1 ~180.3 170 x 3 x 1 EFF 64% INT 60%
↑ double oh
0.1 ~217.4 205 x 3 x 1 EFF 77% INT 73%
↑ mixed
0.5 ~231.6 225 x 2 x 5 EFF 82% INT 80%
↑ mixed 1.5 min rest between sets
0.3 235 x 1 x 5 EFF 83% INT 83%
↑ 1.5 min rest between sets
0.6 ~222.75 210 x 3 x 5 EFF 79% INT 74%
↑ 1.5 min rest between sets


keiser flyes
keiser leg press calve raises
tricep extensions
lat pulldown
seated rows
Posts on July 19th