wait...
? Willem
Age --- , BW 81.9
Join Date: 2015-02-22.
Following: 6.
Insert Post:
Your are on Tuesday 23, Jan 2018
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 86.6
"Volume deload" :-)


DELETE RENAME Records (PRs) # lean away cable raises
VOLUME REPS SETS BEST EFF BEST INT
825 42 3 33.35 25
2+ ~33.35 PR 25 x 12 x 1 EFF 100% INT 100%
0.8 ~26.65 20 x 15 x 1 EFF 80% INT 80%
0.4 ~20 15 x 15 x 1 EFF 60% INT 60%


DELETE RENAME Records (PRs) # cable rope curls
VOLUME REPS SETS BEST EFF BEST INT
2205 42 3 100 75
2+ ~103.35 PR 77.5 x 12 x 1 EFF PR% INT PR%
0.5 ~70 52.5 x 15 x 1 EFF 70% INT 70%
0.3 ~43.35 32.5 x 15 x 1 EFF 43% INT 43%


VOLUME REPS SETS BEST EFF BEST INT
8400 60 3 254.5 205
1.7 ~240 PR 180 x 20 x 1 EFF 94% INT 88%
0.6 ~186.65 140 x 20 x 1 EFF 73% INT 68%
0.4 ~133.35 100 x 20 x 1 EFF 52% INT 49%


DELETE RENAME Records (PRs) # seated lean over trap raises
VOLUME REPS SETS BEST EFF BEST INT
2025 27 3 86.9 70
2+ ~100 PR 75 x 15 x 1 EFF PR% INT PR%
2+ ~90 75 x 7 x 1 EFF PR% INT PR%
2+ ~84.4 75 x 5 x 1 EFF 97% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1970 40 3 83.8 67.5
2+ ~86.65 PR 65 x 13 x 1 EFF PR% INT 96%
0.5 ~66.65 50 x 12 x 1 EFF 80% INT 74%
0.3 ~46.65 35 x 15 x 1 EFF 56% INT 52%


DELETE RENAME Records (PRs) # Rear delt flies
VOLUME REPS SETS BEST EFF BEST INT
1906.5 21 3 137.35 103
2+ ~142 PR 106.5 x 10 x 1 EFF PR% INT PR%
0.4 ~100.45 86.5 x 6 x 1 EFF 73% INT 84%
0.1 ~72.55 64.5 x 5 x 1 EFF 53% INT 63%
Posts on January 23rd