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Warrior
Age 28 , BW 106
Join Date: 2011-06-23.
Following: 49.
Insert Post:
Your are on Monday 21, Oct 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 106.4
1st sheiko gold app programmed workout fucking awesome session everything felt great

VOLUME REPS SETS BEST EFF BEST INT
5915 50 10 194.45 187.5
0.2 ~94.25 70 x 15 x 1 EFF 48% INT 37%
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%
0.4 ~169.7 160 x 3 x 2 EFF 87% INT 85%
↑ green sets
0.2 ~175 170 x 2 x 1 EFF 90% INT 91%
↑ green set app increased to 177.5
0.4 ~182.7 PR 177.5 x 2 x 1 EFF 94% INT 95%
↑ yellow set still moved very fast did not expect this at all!
0.5 ~177.65 PR 167.5 x 3 x 2 EFF 91% INT 89%
↑ yellow sets both good speed. app increased from 160


DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
5810 40 9 240 240
0.2 ~100.95 75 x 12 x 1 EFF 42% INT 31%
0.1 ~145.85 125 x 6 x 1 EFF 61% INT 52%
0.1 ~169.55 155 x 4 x 1 EFF 71% INT 65%
0.1 ~185.6 175 x 3 x 1 EFF 77% INT 73%
0.3 ~206.8 195 x 3 x 2 EFF 86% INT 81%
↑ 1st set yellow 2nd set green app increased to 205
0.6 ~217.4 205 x 3 x 3 EFF 91% INT 85%
↑ all yellow sets moved pretty good sloppy rep here and there but mostly good.


VOLUME REPS SETS BEST EFF BEST INT
3230 24 6 194.45 187.5
0.1 ~109.4 100 x 4 x 1 EFF 56% INT 53%
↑ from chest off pins
0.1 ~131.25 120 x 4 x 1 EFF 68% INT 64%
↑ from chest off pins
0.2 ~153.15 140 x 4 x 1 EFF 79% INT 75%
↑ from chest off pins blue set
0.2 ~161.35 147.5 x 4 x 1 EFF 83% INT 79%
↑ from chest off pins green set manually increased to 150
0.4 ~164.05 150 x 4 x 2 EFF 84% INT 80%
↑ from chest off pins green sets all moved well.


Overhead tricep extensions 4x12 (tris empty)
Ab wheel 4x10
Posts on October 21st