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cemFSUpowerlifting
Age 32 , BW 206.2
Join Date: 2014-01-20.
Insert Post:
Your are on Thursday 14, Mar 2019
-- Bodyweight: 201.4
SI Joint Recovery - Hypertrophy - Week 4
VOLUME REPS SETS BEST EFF BEST INT
5322.2 23 3 285.65 267
0.7 ~280.1 PR BW + 30 x 9 x 1 EFF 98% INT 87%
0.5 ~266.1 BW + 30 x 7 x 1 EFF 93% INT 87%
0.5 ~266.1 BW + 30 x 7 x 1 EFF 93% INT 87%


DELETE RENAME Records (PRs) # Close Grip Pull-down
VOLUME REPS SETS BEST EFF BEST INT
4860 27 3 254.2 215
0.6 ~223.8 180 x 10 x 1 EFF 88% INT 84%
0.6 ~217.9 180 x 9 x 1 EFF 86% INT 84%
0.5 ~212.3 180 x 8 x 1 EFF 84% INT 84%


DELETE RENAME Records (PRs) # Hammer Strength Horizontal Row
VOLUME REPS SETS BEST EFF BEST INT
9600.05 30 3 482.45 430
0.4 ~397.85 320 x 11 x 1 EFF 82% INT 74%
0.4 ~397.85 320 x 10 x 1 EFF 82% INT 74%
0.3 ~387.35 320 x 9 x 1 EFF 80% INT 74%


VOLUME REPS SETS BEST EFF BEST INT
9840 82 5 130.55 110
2+ ~149.2 PR 120 x 18 x 1 EFF PR% INT PR%
2+ ~149.2 120 x 17 x 1 EFF PR% INT PR%
2+ ~149.2 120 x 16 x 1 EFF PR% INT PR%
2+ ~149.2 120 x 16 x 1 EFF PR% INT PR%
2+ ~149.2 120 x 15 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
9240 44 5 355 355
0.2 ~261.1 210 x 10 x 1 EFF 74% INT 59%
0.2 ~254.2 210 x 9 x 1 EFF 72% INT 59%
0.2 ~254.2 210 x 9 x 1 EFF 72% INT 59%
0.2 ~247.7 210 x 8 x 1 EFF 70% INT 59%
0.2 ~247.7 210 x 8 x 1 EFF 70% INT 59%


DELETE RENAME Records (PRs) # Close Grip Incline Bench
VOLUME REPS SETS BEST EFF BEST INT
8680 62 6 224.4 200
0.5 ~174.05 140 x 14 x 1 EFF 78% INT 70%
0.4 ~174.05 140 x 11 x 1 EFF 78% INT 70%
0.3 ~174.05 140 x 10 x 1 EFF 78% INT 70%
0.3 ~169.45 140 x 9 x 1 EFF 76% INT 70%
0.3 ~169.45 140 x 9 x 1 EFF 76% INT 70%
0.3 ~169.45 140 x 9 x 1 EFF 76% INT 70%
Posts on March 14th