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Exercises  5 
? bigcountry
Age --- , BW 131.5
Join Date: 2015-03-10.
Following: 6.
Insert Post:
Your are on Wednesday 30, Dec 2020
-- Bodyweight: 137
100 days until 40

☒ DELETE ₪ RENAME Records (PRs) # Squat
VOLUME REPS SETS BEST EFF BEST INT
1600 45 10 266 266
0.2 ~24.85 20 x 10 x 2 EFF 9% INT 8%
~40.9 40 x 2 x 1 EFF 15% INT 15%
~41.8 40 x 3 x 1 EFF 16% INT 15%
0.1 ~43.8 40 x 5 x 1 EFF 16% INT 15%
~51.1 50 x 2 x 1 EFF 19% INT 19%
~52.25 50 x 3 x 1 EFF 20% INT 19%
0.1 ~54.75 50 x 5 x 1 EFF 21% INT 19%
~61.35 60 x 2 x 1 EFF 23% INT 23%
~62.75 60 x 3 x 1 EFF 24% INT 23%


☒ DELETE ₪ RENAME Records (PRs) # Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2200 40 4 161 160
0.1 ~49.75 40 x 10 x 1 EFF 31% INT 25%
0.1 ~62.15 50 x 10 x 1 EFF 39% INT 31%
0.2 ~74.6 60 x 10 x 1 EFF 46% INT 38%
0.2 ~87.05 70 x 10 x 1 EFF 54% INT 44%


☒ DELETE ₪ RENAME Records (PRs) # Hang Clean
VOLUME REPS SETS BEST EFF BEST INT
1200 30 9 100 100
0.1 ~40.9 40 x 2 x 3 EFF 41% INT 40%
0.2 ~41.8 40 x 3 x 3 EFF 42% INT 40%
0.3 ~43.8 40 x 5 x 3 EFF 44% INT 40%


Kettlebell Finisher
☒ DELETE ₪ RENAME Records (PRs) # KB One Hand Swing (Alternating)
VOLUME REPS SETS BEST EFF BEST INT
1872 126 18 39.8 32
0.4 ~4.95 4 x 12 x 3 EFF 13% INT 13%
0.4 ~9.95 8 x 10 x 3 EFF 25% INT 25%
0.5 ~18.85 16 x 8 x 3 EFF 47% INT 50%
0.7 ~26.95 24 x 6 x 3 EFF 68% INT 75%
2+ ~34.25 32 x 4 x 3 EFF 86% INT 100%
2+ ~49.05 PR 48 x 2 x 3 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # KB Carry
VOLUME REPS SETS BEST EFF BEST INT
5940 270 18 --- ---
~4.95 4 x 15 x 3 EFF --- INT ---
~9.95 8 x 15 x 3 EFF --- INT ---
~19.9 16 x 15 x 3 EFF --- INT ---
~29.85 24 x 15 x 3 EFF --- INT ---
~39.8 32 x 15 x 3 EFF --- INT ---
~59.7 PR 48 x 15 x 3 EFF --- INT ---


- reps = metres
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Posts on December 30th