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bootz
Age --- , BW 88
Join Date: 2016-09-14.
Following: 1.
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Your are on Thursday 22, Aug 2019
Custom ~1RM (EFF) Factor = 30.
-- Bodyweight: 85
Warm up - Plate carries 2 x 25kg 2 laps
Goblet Squat

DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
4900 55 3 117.4 90
2+ ~121.45 BW x 20 x 2 EFF PR% INT 94%
2+ ~142.85 PR BW + 15 x 15 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # High Bar Pin Squat
VOLUME REPS SETS BEST EFF BEST INT
2040 32 6 92.3 80
0.3 ~71.45 50 x 10 x 1 EFF 77% INT 63%
0.4 ~85.7 PR 60 x 10 x 1 EFF 93% INT 75%
0.5 ~84 70 x 6 x 1 EFF 91% INT 88%
2+ ~85.7 80 x 3 x 1 EFF 93% INT 100%
2 ~93.1 PR 90 x 2 x 1 EFF PR% INT PR%
PR 100 x 1 x 1 EFF PR% INT PR%


Left knee still playing up a bit on some reps

DELETE RENAME Records (PRs) # Reverse Barbell Lunges
VOLUME REPS SETS BEST EFF BEST INT
1880 52 3 --- ---
~42.85 PR 30 x 20 x 1 EFF --- INT ---
~57.15 40 x 16 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # Single Arm Standing Dumbell Press
VOLUME REPS SETS BEST EFF BEST INT
1440 90 6 26.1 20
2+ ~22.85 PR 16 x 15 x 6 EFF 88% INT 80%


These were good - burnt a lot at 15 reps

DELETE RENAME Records (PRs) # Weighted Push Up
VOLUME REPS SETS BEST EFF BEST INT
3960 36 3 --- ---
~157.15 BW + 25 x 12 x 3 EFF --- INT ---


Superset with...

DELETE RENAME Records (PRs) # Neutral Grip Pull Up
VOLUME REPS SETS BEST EFF BEST INT
2040 24 3 121.45 105
1.3 ~110.85 BW x 8 x 3 EFF 91% INT 81%
Posts on August 22nd