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cemFSUpowerlifting
Age 33 , BW 213
Join Date: 2014-01-20.
Insert Post:
Your are on Monday 14, Sep 2015
-- Bodyweight: 216
VOLUME REPS SETS BEST EFF BEST INT
9400 41 9 315.6 315
0.1 ~224.75 215 x 3 x 1 EFF 71% INT 68%
0.1 ~256.15 245 x 3 x 1 EFF 81% INT 78%
0.1 275 x 1 x 1 EFF 87% INT 87%
0.1 290 x 1 x 1 EFF 92% INT 92%
0.5 ~308.55 PR 275 x 6 x 1 EFF 98% INT 87%
↑ @9
0.2 ~247.25 215 x 7 x 1 EFF 78% INT 68%
0.2 ~247.25 215 x 7 x 1 EFF 78% INT 68%
0.2 ~241.2 215 x 6 x 1 EFF 76% INT 68%
0.2 ~247.25 215 x 7 x 1 EFF 78% INT 68%

VOLUME REPS SETS BEST EFF BEST INT
3360 32 4 193.4 190
0.3 ~130.55 105 x 12 x 1 EFF 67% INT 55%
0.2 ~130.55 105 x 10 x 1 EFF 67% INT 55%
0.2 ~123.85 105 x 8 x 1 EFF 64% INT 55%
~107.35 105 x 2 x 1 EFF 55% INT 55%
↑ rest pause last set to reach 10 reps

supersetted with
DELETE RENAME Records (PRs) # Hammer Strength Horizontal Row
VOLUME REPS SETS BEST EFF BEST INT
6480 36 6 336.6 300
0.9 ~201.95 180 x 6 x 6 EFF 60% INT 60%
↑ A different model of horizontal row which felt more difficult

DELETE RENAME Records (PRs) # Close Grip Pull-down
VOLUME REPS SETS BEST EFF BEST INT
5100 30 3 174.05 140
2+ ~211.35 PR 170 x 10 x 3 EFF PR% INT PR%

supersetted with
DELETE RENAME Records (PRs) # Cable Lateral Raise
VOLUME REPS SETS BEST EFF BEST INT
1200 36 3 --- ---
~37.3 30 x 12 x 1 EFF --- INT ---
~43.5 PR 35 x 12 x 2 EFF --- INT ---


BFR preacher curl and Overhead Tri Ext machine

Trained at a Dynamic Bodies gym, so didn't have access to my usual equipment. Some were harder, some were easier
Posts on September 14th