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cemFSUpowerlifting
Age 33 , BW 213
Join Date: 2014-01-20.
Insert Post:
Your are on Wednesday 05, Dec 2018
-- Bodyweight: 201.4
Volume block - weight cut - Week 6
GPP Day
VOLUME REPS SETS BEST EFF BEST INT
14280 84 16 284.45 240
0.4 ~211.35 170 x 12 x 1 EFF 74% INT 71%
0.2 ~190.75 170 x 6 x 1 EFF 67% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.2 ~186.2 170 x 5 x 1 EFF 65% INT 71%
0.1 ~181.85 170 x 4 x 1 EFF 64% INT 71%
0.1 ~177.75 170 x 3 x 1 EFF 62% INT 71%
0.1 ~181.85 170 x 4 x 1 EFF 64% INT 71%
↑ 10min AMRAP


VOLUME REPS SETS BEST EFF BEST INT
4760 56 4 112.2 100
1 ~105.7 PR 85 x 15 x 1 EFF 94% INT 85%
1 ~105.7 PR 85 x 15 x 1 EFF 94% INT 85%
0.9 ~105.7 85 x 14 x 1 EFF 94% INT 85%
0.8 ~105.7 85 x 12 x 1 EFF 94% INT 85%

supersetted with
VOLUME REPS SETS BEST EFF BEST INT
6600 60 4 167.85 135
2+ ~136.75 110 x 15 x 4 EFF 81% INT 81%
↑ supposed to be Overhead Rope Ext


VOLUME REPS SETS BEST EFF BEST INT
18479.95 75 4 --- ---
~306.35 PR BW + 45 x 30 x 1 EFF --- INT ---
~306.35 BW + 45 x 15 x 1 EFF --- INT ---
~306.35 BW + 45 x 15 x 1 EFF --- INT ---
~306.35 BW + 45 x 15 x 1 EFF --- INT ---
↑ 30sec rest


Planks 45sec on/45sec off x 7 sets

Stationary bike 35mins
Posts on December 05th