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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 Wednesday 13, Jan 2021
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 93.5
Session duration: 2:55

Cycling (stationary) | 00:12:00 | Bpm 143 / 155

☒ DELETE ₪ RENAME Records (PRs) # Sumo Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1660 8 8 240 240
0.6 207.5 x 1 x 8 EFF 86% INT 86%
↑ 3-5min rest RPE 7 7 7.5 7 7 7 7 8.5





☒ DELETE ₪ RENAME Records (PRs) # Snatch Grip Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
4200 30 3 187.1 155
0.6 ~167.75 130 x 10 x 1 EFF 90% INT 84%
1 ~180.65 140 x 10 x 1 EFF 97% INT 90%
2+ ~193.55 PR 150 x 10 x 1 EFF PR% INT 97%

RPE 6 7.5 8.5



☒ DELETE ₪ RENAME Records (PRs) # Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2980 24 3 158.05 145
0.7 ~154.55 PR 127.5 x 8 x 1 EFF 98% INT 88%
0.5 ~148.5 122.5 x 8 x 1 EFF 94% INT 84%
0.5 ~148.5 122.5 x 8 x 1 EFF 94% INT 84%

RPE 7 6.5 7.5


☒ DELETE ₪ RENAME Records (PRs) # Katana cable extension
VOLUME REPS SETS BEST EFF BEST INT
495 38 3 19.35 15
0.5 ~12.9 10 x 15 x 1 EFF 67% INT 67%
2+ ~19.35 15 x 12 x 1 EFF 100% INT 100%
2+ ~19.35 15 x 11 x 1 EFF 100% INT 100%

RPE 7 8 9

☒ DELETE ₪ RENAME Records (PRs) # Incline Reverse Crunch
VOLUME REPS SETS BEST EFF BEST INT
5049 54 4 121.3 94.3
2+ ~120.65 BW x 18 x 1 EFF 99% INT 99%
2+ ~120.65 BW x 14 x 1 EFF 99% INT 99%
2+ ~120.65 BW x 12 x 1 EFF 99% INT 99%
2+ ~120.65 BW x 10 x 1 EFF 99% INT 99%
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Posts on January 13th