wait...
? Willem
Age --- , BW 83.7
Join Date: 2015-02-22.
Following: 6.
Insert Post:
Your are on Saturday 14, May 2016
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 85
VOLUME REPS SETS BEST EFF BEST INT
1200 20 4 160.7 157.5
0.3 ~67.5 60 x 5 x 4 EFF 42% INT 38%


DELETE RENAME Records (PRs) # conventional deadlift
VOLUME REPS SETS BEST EFF BEST INT
1000 10 5 195 195
0.2 ~102.85 100 x 2 x 5 EFF 53% INT 51%


VOLUME REPS SETS BEST EFF BEST INT
3040 34 7 145.65 124.9
0.6 ~129.4 BW + 30 x 5 x 1 EFF 89% INT 92%
0.3 ~113.35 BW x 10 x 1 EFF 78% INT 68%
0.2 ~95.65 BW x 5 x 1 EFF 66% INT 68%
0.2 ~95.65 BW x 5 x 1 EFF 66% INT 68%
0.1 ~90 BW x 3 x 1 EFF 62% INT 68%
0.1 ~90 BW x 3 x 1 EFF 62% INT 68%
0.1 ~90 BW x 3 x 1 EFF 62% INT 68%


VOLUME REPS SETS BEST EFF BEST INT
1900 40 5 --- ---
~63.35 PR 47.5 x 12 x 1 EFF --- INT ---
~55.15 47.5 x 6 x 1 EFF --- INT ---
~55.15 47.5 x 6 x 1 EFF --- INT ---
~51.8 47.5 x 4 x 1 EFF --- INT ---
~63.35 PR 47.5 x 12 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Machine lat raises
VOLUME REPS SETS BEST EFF BEST INT
1440 36 6 66.65 50
0.6 ~53.35 40 x 12 x 1 EFF 80% INT 80%
0.3 ~46.45 40 x 6 x 1 EFF 70% INT 80%
0.3 ~46.45 40 x 6 x 1 EFF 70% INT 80%
0.2 ~43.65 40 x 4 x 1 EFF 65% INT 80%
0.2 ~43.65 40 x 4 x 1 EFF 65% INT 80%
0.2 ~43.65 40 x 4 x 1 EFF 65% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
3900 60 6 160 120
1.3 ~86.65 65 x 10 x 6 EFF 54% INT 54%


DELETE RENAME Records (PRs) # cable rope curls
VOLUME REPS SETS BEST EFF BEST INT
2040 51 4 93.35 70
0.7 ~53.35 PR 40 x 30 x 1 EFF 57% INT 57%
0.2 ~53.35 40 x 10 x 1 EFF 57% INT 57%
40 x 1 x 1 EFF 43% INT 57%
0.2 ~53.35 40 x 10 x 1 EFF 57% INT 57%


DELETE RENAME Records (PRs) # Lying delt raises
VOLUME REPS SETS BEST EFF BEST INT
200 20 3 13.35 10
2+ ~13.35 10 x 10 x 1 EFF 100% INT 100%
2+ ~11.25 10 x 5 x 1 EFF 84% INT 100%
2+ ~11.25 10 x 5 x 1 EFF 84% INT 100%


front plank
side plank
back bridge
Posts on May 14th