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Exercises  7 
asambol
Age 33 , BW 95
Join Date: 2015-03-09.
Following: 8.
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Your are on Monday 12, Apr 2021
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 95
Filip B4W1D1
Session duration: 2:23
Session RPE: 6.5

Cycling (stationary) | 00:12:00 | Bpm 134 / 160

☒ DELETE ₪ RENAME Records (PRs) # Kossack squat (2ct pause)
VOLUME REPS SETS BEST EFF BEST INT
282 18 3 34.3 30
~1.15 1 x 6 x 1 EFF --- INT ---
0.1 ~18.3 16 x 6 x 1 EFF 53% INT 53%
2+ ~34.3 30 x 6 x 1 EFF 100% INT 100%
↑ RPE 6 7 8


☒ DELETE ₪ RENAME Records (PRs) # Copenhagen plank (mid lever)
VOLUME REPS SETS BEST EFF BEST INT
8550 90 3 118.7 92
2+ ~122.6 PR BW x 30 x 3 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # Low Bar Squat
VOLUME REPS SETS BEST EFF BEST INT
2570 16 4 211.75 210
0.1 170 x 1 x 1 EFF 80% INT 81%
0.2 ~166.65 150 x 5 x 1 EFF 79% INT 71%
0.2 ~177.8 160 x 5 x 1 EFF 84% INT 76%
0.3 ~188.9 170 x 5 x 1 EFF 89% INT 81%
↑ RPE 6.5 6 7 8






☒ DELETE ₪ RENAME Records (PRs) # Bench Press (paused)
VOLUME REPS SETS BEST EFF BEST INT
1307.5 10 4 165 165
0.1 137.5 x 1 x 1 EFF 83% INT 83%
0.1 ~131.6 125 x 3 x 1 EFF 80% INT 76%
0.1 ~136.85 130 x 3 x 1 EFF 83% INT 79%
0.2 ~142.1 135 x 3 x 1 EFF 86% INT 82%
↑ RPE 7 6 7 8




☒ DELETE ₪ RENAME Records (PRs) # Bench Press (legs up, paused)
VOLUME REPS SETS BEST EFF BEST INT
2160 24 3 143.6 140
0.7 ~109.1 90 x 8 x 3 EFF 76% INT 64%
↑ RPE 6 6.5 6.5
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