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cemFSUpowerlifting
Age 33 , BW 221.6
Join Date: 2014-01-20.
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Your are on Friday 20, Oct 2017
-- Bodyweight: 223
Off-Season Hypertropthy - Metabolite phase week 3
DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
4620 28 2 276 250
0.5 ~205.15 165 x 18 x 1 EFF 74% INT 66%
0.3 ~205.15 165 x 10 x 1 EFF 74% INT 66%


VOLUME REPS SETS BEST EFF BEST INT
3510 54 2 80.8 65
2+ ~80.8 PR 65 x 31 x 1 EFF 100% INT 100%
2+ ~80.8 65 x 23 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
3335 23 2 212.75 185
0.6 ~180.25 145 x 14 x 1 EFF 85% INT 78%
0.4 ~175.55 145 x 9 x 1 EFF 83% INT 78%


VOLUME REPS SETS BEST EFF BEST INT
10600 40 4 412.8 365
1.5 ~329.45 265 x 10 x 4 EFF 80% INT 73%
↑ had a very low motivation to train so I did 4x10 straight sets to maintain similar volume than 3 sets of AMRAP


DELETE RENAME Records (PRs) # Smith Machine Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
13630 94 6 205.15 165
1.8 ~180.25 PR 145 x 21 x 1 EFF 88% INT 88%
1.4 ~180.25 145 x 17 x 1 EFF 88% INT 88%
1.3 ~180.25 145 x 15 x 1 EFF 88% INT 88%
1.2 ~180.25 145 x 14 x 1 EFF 88% INT 88%
1.2 ~180.25 145 x 14 x 1 EFF 88% INT 88%
1.1 ~180.25 145 x 13 x 1 EFF 88% INT 88%
Posts on October 20th