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Warrior
Age 28 , BW 106.1
Join Date: 2011-06-23.
Following: 47.
Insert Post:
Your are on Monday 16, Sep 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 106.1
First workout after being sick for close to a week. No flu no fever just felt trashed.

Didn't lose any weight!

Did feel fully recovered bench felt great and squats went ok-ish

Restarted sheiko small load week 2 will probably continue small load for at least this cycle

Sheiko Small advanced load C1W2D1

VOLUME REPS SETS BEST EFF BEST INT
6550 56 12 194.45 187.5
0.2 ~94.25 70 x 15 x 1 EFF 48% INT 37%
↑ all sets and reps paused
0.2 ~134.6 100 x 10 x 1 EFF 69% INT 53%
0.2 ~140 120 x 6 x 1 EFF 72% INT 64%
0.2 ~158.05 140 x 5 x 1 EFF 81% INT 75%
0.5 ~164.7 160 x 2 x 4 EFF 85% INT 85%
0.6 ~159.1 150 x 3 x 4 EFF 82% INT 80%


DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
4845 37 8 240 240
0.2 ~94.25 70 x 12 x 1 EFF 39% INT 29%
0.1 ~140 120 x 6 x 1 EFF 58% INT 50%
0.1 ~164.05 150 x 4 x 1 EFF 68% INT 63%
0.1 ~185.6 175 x 3 x 1 EFF 77% INT 73%
0.5 ~190.9 180 x 3 x 4 EFF 80% INT 75%


DELETE RENAME Records (PRs) # Romanian deadlift
VOLUME REPS SETS BEST EFF BEST INT
6960 50 7 255.75 215
0.2 ~94.25 70 x 12 x 1 EFF 37% INT 33%
0.2 ~150 120 x 8 x 1 EFF 59% INT 56%
0.2 ~175 150 x 6 x 1 EFF 68% INT 70%
0.3 ~198.35 170 x 6 x 1 EFF 78% INT 79%
1.1 ~210 180 x 6 x 3 EFF 82% INT 84%


Unilateral keiser leg press
Bayesian curls
Lat pulldowns
Posts on September 16th