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cemFSUpowerlifting
Age 33 , BW 216.5
Join Date: 2014-01-20.
Insert Post:
Your are on Saturday 04, Feb 2017
-- Bodyweight: 219
Strength Maintenance
VOLUME REPS SETS BEST EFF BEST INT
4515 35 7 193.4 190
0.1 ~120.25 115 x 3 x 1 EFF 62% INT 61%
0.1 ~141.15 135 x 3 x 1 EFF 73% INT 71%
145 x 1 x 1 EFF 75% INT 76%
0.1 155 x 1 x 1 EFF 80% INT 82%
0.4 ~180.25 PR 145 x 10 x 1 EFF 93% INT 76%
↑ @9.5
0.1 ~141.15 135 x 3 x 1 EFF 73% INT 71%
0.4 ~142.95 PR 115 x 14 x 1 EFF 74% INT 61%
↑ @9.5


DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
9500 50 5 276 250
2+ ~236.2 190 x 10 x 5 EFF 86% INT 76%

supersetted with
VOLUME REPS SETS BEST EFF BEST INT
8705 45 5 264.5 230
0.4 ~205.15 165 x 10 x 1 EFF 78% INT 72%
0.5 ~224.1 190 x 8 x 1 EFF 85% INT 83%
1 ~254.85 PR 205 x 11 x 1 EFF 96% INT 89%
↑ @10
1.5 ~241.8 205 x 8 x 2 EFF 91% INT 89%


DELETE RENAME Records (PRs) # Single arm cable rope ext
VOLUME REPS SETS BEST EFF BEST INT
1800 45 3 60.55 50
2+ ~49.75 40 x 15 x 3 EFF 82% INT 80%

supersetted with
VOLUME REPS SETS BEST EFF BEST INT
4050 45 3 161.6 130
0.4 ~99.45 80 x 15 x 1 EFF 62% INT 62%
0.5 ~111.9 90 x 15 x 1 EFF 69% INT 69%
0.7 ~124.3 100 x 15 x 1 EFF 77% INT 77%
Posts on February 04th