wait...
cemFSUpowerlifting
Age 32 , BW 207
Join Date: 2014-01-20.
Insert Post:
Your are on Wednesday 07, Nov 2018
-- Bodyweight: 209
Volume block - weight cut - Week 2
GPP day

VOLUME REPS SETS BEST EFF BEST INT
9075 55 12 284.45 240
0.4 ~205.15 165 x 12 x 1 EFF 72% INT 69%
0.2 ~185.1 165 x 6 x 1 EFF 65% INT 69%
0.2 ~185.1 165 x 6 x 1 EFF 65% INT 69%
0.1 ~176.5 165 x 4 x 1 EFF 62% INT 69%
0.1 ~176.5 165 x 4 x 1 EFF 62% INT 69%
0.1 ~176.5 165 x 4 x 1 EFF 62% INT 69%
0.1 ~176.5 165 x 4 x 1 EFF 62% INT 69%
0.1 ~176.5 165 x 4 x 1 EFF 62% INT 69%
0.1 ~172.5 165 x 3 x 1 EFF 61% INT 69%
0.1 ~172.5 165 x 3 x 1 EFF 61% INT 69%
0.1 ~172.5 165 x 3 x 1 EFF 61% INT 69%
0.1 ~168.65 165 x 2 x 1 EFF 59% INT 69%
↑ 7min AMRAP


Plank 45sec on/45sec off x 5 sets

VOLUME REPS SETS BEST EFF BEST INT
2850 38 3 112.2 100
0.6 ~93.25 PR 75 x 14 x 1 EFF 83% INT 75%
0.5 ~93.25 75 x 12 x 1 EFF 83% INT 75%
0.5 ~93.25 75 x 12 x 1 EFF 83% INT 75%

supersetted
DELETE RENAME Records (PRs) # Overhead Cable Rope Ext
VOLUME REPS SETS BEST EFF BEST INT
4300 43 3 167.85 135
0.6 ~124.3 100 x 15 x 1 EFF 74% INT 74%
0.6 ~124.3 100 x 15 x 1 EFF 74% INT 74%
0.5 ~124.3 100 x 13 x 1 EFF 74% INT 74%


Stationary bike 25mins
Posts on November 07th