wait...
Warrior
Age 28 , BW 107.4
Join Date: 2011-06-23.
Following: 50.
Insert Post:
Your are on Wednesday 22, Jan 2020
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 108.8
not a great workout

VOLUME REPS SETS BEST EFF BEST INT
2845 29 4 194.45 190
0.2 ~94.25 70 x 12 x 1 EFF 48% INT 37%
↑ all sets and reps paused
0.2 ~125 100 x 8 x 1 EFF 64% INT 53%
0.1 ~141.15 125 x 5 x 1 EFF 73% INT 66%
0.2 ~158.6 145 x 4 x 1 EFF 82% INT 76%


DELETE RENAME Records (PRs) # Slingshot Bench
VOLUME REPS SETS BEST EFF BEST INT
4325 25 5 228.85 215
0.2 ~180.65 160 x 5 x 1 EFF 79% INT 74%
0.3 ~203.25 180 x 5 x 1 EFF 89% INT 84%
↑ little too heavy for today
0.8 ~197.6 175 x 5 x 3 EFF 86% INT 81%
↑ better


VOLUME REPS SETS BEST EFF BEST INT
7675 45 15 282.5 282.5
0.1 ~94.25 70 x 10 x 1 EFF 33% INT 25%
↑ rolled my ankle at a concert not too bad but a little instable on deadlifts.
0.1 ~140 120 x 6 x 1 EFF 50% INT 42%
0.1 ~185.6 175 x 3 x 1 EFF 66% INT 62%
↑ mixed
0.2 ~217.4 205 x 3 x 2 EFF 77% INT 73%
↑ extra warmup
0.5 ~231.6 225 x 2 x 5 EFF 82% INT 80%
↑ 1.5 min rest in between sets mixed
0.5 ~231.6 225 x 2 x 5 EFF 82% INT 80%
↑ 1.5 min rest in between sets last 2 sets straps


DELETE RENAME Records (PRs) # Single arm dumbbell shoulder press
VOLUME REPS SETS BEST EFF BEST INT
1152 48 3 48.45 38
1.3 ~32.3 24 x 16 x 3 EFF 67% INT 63%
↑ 8 per arm


seated row
hammer strength lat pulldown
hammer strength seated row
Posts on January 22nd