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cemFSUpowerlifting
Age 33 , BW 213
Join Date: 2014-01-20.
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Your are on Wednesday 31, Jul 2019
-- Bodyweight: 213
SI Joint Recovery - Hypertrophy - Week 5 - Deload

DELETE RENAME Records (PRs) # DB Incline Bench
VOLUME REPS SETS BEST EFF BEST INT
800 10 2 120.75 110
0.4 ~87.6 80 x 5 x 2 EFF 73% INT 73%


DELETE RENAME Records (PRs) # HQ-Line Machine Bench
VOLUME REPS SETS BEST EFF BEST INT
2800 14 2 261.1 210
2+ ~230 200 x 7 x 2 EFF 88% INT 95%


VOLUME REPS SETS BEST EFF BEST INT
2080 13 2 284.45 240
0.2 ~184 160 x 7 x 1 EFF 65% INT 67%
0.2 ~179.5 160 x 6 x 1 EFF 63% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
4230 18 3 405.55 350
0.5 ~263.65 235 x 6 x 3 EFF 65% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
6000 12 2 957.3 810
0.3 ~561 500 x 6 x 2 EFF 59% INT 62%


DELETE RENAME Records (PRs) # Seated Hack Calf Machine
VOLUME REPS SETS BEST EFF BEST INT
2940 21 4 186.5 150
0.9 ~157.05 140 x 6 x 1 EFF 84% INT 93%
0.7 ~153.35 140 x 5 x 1 EFF 82% INT 93%
0.7 ~153.35 140 x 5 x 1 EFF 82% INT 93%
0.7 ~153.35 140 x 5 x 1 EFF 82% INT 93%

supersetted with
VOLUME REPS SETS BEST EFF BEST INT
1400 14 3 147.45 125
0.3 ~109.5 100 x 5 x 1 EFF 74% INT 80%
0.3 ~109.5 100 x 5 x 1 EFF 74% INT 80%
0.2 ~107 100 x 4 x 1 EFF 73% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
2200 20 3 167.85 135
0.4 ~129.75 110 x 8 x 1 EFF 77% INT 81%
0.3 ~123.4 110 x 6 x 1 EFF 74% INT 81%
0.3 ~123.4 110 x 6 x 1 EFF 74% INT 81%


VOLUME REPS SETS BEST EFF BEST INT
765 17 3 84.15 75
0.2 ~50.5 45 x 6 x 1 EFF 60% INT 60%
0.2 ~50.5 45 x 6 x 1 EFF 60% INT 60%
0.1 ~49.3 45 x 5 x 1 EFF 59% INT 60%


Going to be traveling the rest of the week and likely wont have access to a gym. Tried to hit a variety of movements and take the rest of the week off
Posts on July 31st