wait...
Warrior
Age 28 , BW 106.1
Join Date: 2011-06-23.
Following: 47.
Insert Post:
Your are on Wednesday 09, Oct 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 104.9
Sheiko advanced/small load C2W1D2

VOLUME REPS SETS BEST EFF BEST INT
5655 49 9 194.45 187.5
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 ~141.15 125 x 5 x 1 EFF 73% INT 67%
0.2 ~158.6 145 x 4 x 1 EFF 82% INT 77%
1 ~169.7 160 x 3 x 5 EFF 87% INT 85%
↑ moved allright not as fast as mondays bench


VOLUME REPS SETS BEST EFF BEST INT
5850 38 11 282.5 282.5
0.2 ~94.25 70 x 12 x 1 EFF 33% INT 25%
0.1 ~150 120 x 8 x 1 EFF 53% INT 42%
0.1 ~185.6 175 x 3 x 1 EFF 66% INT 62%
↑ mixed
0.1 ~217.4 205 x 3 x 1 EFF 77% INT 73%
↑ mixed
0.4 ~249.25 235 x 3 x 2 EFF 88% INT 83%
↑ comp bar used straps on 2nd set to save hands
0.2 ~257.35 250 x 2 x 1 EFF 91% INT 88%
↑ mixed 1st rep great 2nd rep little sloppy decided to split remaining sets up in singles
0.2 250 x 1 x 2 EFF 88% INT 88%
↑ 2 min rest between singles
0.2 250 x 1 x 2 EFF 88% INT 88%
↑ 2 min rest between singles


DELETE RENAME Records (PRs) # Romanian deadlift
VOLUME REPS SETS BEST EFF BEST INT
5640 36 5 255.75 215
0.2 ~168.25 125 x 10 x 1 EFF 66% INT 58%
0.3 ~193.75 155 x 8 x 1 EFF 76% INT 72%
0.9 ~204.15 175 x 6 x 3 EFF 80% INT 81%


VOLUME REPS SETS BEST EFF BEST INT
2640 44 6 102.95 100
0.2 ~53.85 40 x 12 x 1 EFF 52% INT 40%
0.2 ~75 60 x 8 x 1 EFF 73% INT 60%
0.8 ~81.65 70 x 6 x 4 EFF 79% INT 70%


DELETE RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
6294 60 3 222.8 165.5
1.6 ~141.2 BW x 20 x 3 EFF 63% INT 63%


Hammer strength unilateral pulldown
hammer strength unilateral seated row
Chest press
Posts on October 09th