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cemFSUpowerlifting
Age 33 , BW 216.5
Join Date: 2014-01-20.
Insert Post:
Your are on Monday 13, Jul 2015
-- Bodyweight: 215
"Off-season" Volume - Week 1
DELETE RENAME Records (PRs) # Deadlift (belt)
VOLUME REPS SETS BEST EFF BEST INT
9000 20 5 583 573.2
0.2 ~454.65 425 x 4 x 1 EFF 78% INT 74%
↑ @6.5-7
0.2 ~481.4 450 x 4 x 1 EFF 83% INT 79%
↑ @7.5
0.2 ~508.15 475 x 4 x 1 EFF 87% INT 83%
↑ @8
0.4 ~481.4 450 x 4 x 2 EFF 83% INT 79%
↑ @7.5,8 5% drop

e1RM~565

DELETE RENAME Records (PRs) # Competition Bench Press
VOLUME REPS SETS BEST EFF BEST INT
4500 18 6 341.7 341.7
0.1 ~245.7 235 x 3 x 1 EFF 72% INT 69%
↑ @7
0.1 ~261.35 250 x 3 x 1 EFF 76% INT 73%
↑ @7.5
0.1 ~277.05 265 x 3 x 1 EFF 81% INT 78%
↑ @8
0.3 ~261.35 250 x 3 x 3 EFF 76% INT 73%
↑ @7.5,7.5,8 5% drop

e1RM~308

VOLUME REPS SETS BEST EFF BEST INT
3000 24 3 193.4 190
0.2 ~135.65 115 x 8 x 1 EFF 70% INT 61%
↑ @7
0.5 ~153.35 PR 130 x 8 x 2 EFF 79% INT 68%
↑ @8,9 5% repeat

e1RM~175
supersetted with
DELETE RENAME Records (PRs) # Hammer Strength Horizontal Row
VOLUME REPS SETS BEST EFF BEST INT
8520 36 6 336.6 300
0.2 ~246.85 220 x 6 x 1 EFF 73% INT 73%
↑ @6.5
1.5 ~269.25 240 x 6 x 5 EFF 80% INT 80%
↑ @8,8,8.5,8.5,9 5% repeat

e1RM~303
Posts on July 13th