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Exercises  6 
asambol
Age 32 , BW 93.5
Join Date: 2015-03-09.
Following: 7.
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Your are on Monday 11, Jan 2021
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 93.5
Session duration: 2:30

Cycling (stationary) | 00:12:00 | Bpm 147 / 167

☒ DELETE ₪ RENAME Records (PRs) # Copenhagen plank (bent leg)
VOLUME REPS SETS BEST EFF BEST INT
12622.5 135 3 --- ---
~120.65 PR BW x 50 x 1 EFF --- INT ---
~120.65 BW x 45 x 1 EFF --- INT ---
~120.65 BW x 40 x 1 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Kossack squat (2ct pause)
VOLUME REPS SETS BEST EFF BEST INT
228 18 3 120.55 105.5
0.1 ~11.45 10 x 6 x 1 EFF 9% INT 9%
0.1 ~13.7 12 x 6 x 1 EFF 11% INT 11%
0.1 ~18.3 16 x 6 x 1 EFF 15% INT 15%

RPE 6 7 8

☒ DELETE ₪ RENAME Records (PRs) # Platz squat (beltless)
VOLUME REPS SETS BEST EFF BEST INT
2480 32 4 --- ---
~84.85 70 x 8 x 1 EFF --- INT ---
~96.95 PR 80 x 8 x 3 EFF --- INT ---

RPE 5 6 5.5 5.5



☒ DELETE ₪ RENAME Records (PRs) # Bench Press (paused)
VOLUME REPS SETS BEST EFF BEST INT
2562.5 20 4 165 165
0.3 ~152.8 137.5 x 5 x 1 EFF 93% INT 83%
0.6 ~138.9 125 x 5 x 3 EFF 84% INT 76%

RPE 10 8 8.5 9


☒ DELETE ₪ RENAME Records (PRs) # Bench Press (legs up)
VOLUME REPS SETS BEST EFF BEST INT
2875 30 3 125.8 110
0.9 ~125.8 97.5 x 10 x 1 EFF 100% INT 89%
0.7 ~122.6 95 x 10 x 1 EFF 97% INT 86%
0.7 ~122.6 95 x 10 x 1 EFF 97% INT 86%

RPE 8 7 8

☒ DELETE ₪ RENAME Records (PRs) # Exercise Ball Crunch
VOLUME REPS SETS BEST EFF BEST INT
8882.5 95 3 30 30
2+ ~120.65 BW x 40 x 1 EFF PR% INT PR%
2+ ~120.65 BW x 30 x 1 EFF PR% INT PR%
2+ ~120.65 BW x 25 x 1 EFF PR% INT PR%
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Posts on January 11th