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cemFSUpowerlifting
Age 32 , BW 201.6
Join Date: 2014-01-20.
Insert Post:
Your are on Wednesday 20, Mar 2019
-- Bodyweight: 201.6
SI Joint Recovery - Hypertrophy - Week 5 deload
VOLUME REPS SETS BEST EFF BEST INT
5145 21 3 435 435
0.2 ~288.95 245 x 8 x 1 EFF 66% INT 56%
0.2 ~281.75 245 x 7 x 1 EFF 65% INT 56%
0.1 ~274.9 245 x 6 x 1 EFF 63% INT 56%


VOLUME REPS SETS BEST EFF BEST INT
3990 7 2 957.3 810
0.1 ~609.75 570 x 4 x 1 EFF 64% INT 70%
0.1 ~595.9 570 x 3 x 1 EFF 62% INT 70%


VOLUME REPS SETS BEST EFF BEST INT
1000 10 3 147.45 125
0.2 ~107 100 x 4 x 1 EFF 73% INT 80%
0.2 ~104.55 100 x 3 x 1 EFF 71% INT 80%
0.2 ~104.55 100 x 3 x 1 EFF 71% INT 80%


DELETE RENAME Records (PRs) # Leg Press Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
8820 18 4 696.05 575
0.3 ~536.65 490 x 5 x 1 EFF 77% INT 85%
0.3 ~536.65 490 x 5 x 1 EFF 77% INT 85%
0.3 ~524.2 490 x 4 x 1 EFF 75% INT 85%
0.3 ~524.2 490 x 4 x 1 EFF 75% INT 85%


DELETE RENAME Records (PRs) # Overhead Cable Rope Ext
VOLUME REPS SETS BEST EFF BEST INT
1750 14 3 167.85 135
0.7 ~136.9 125 x 5 x 1 EFF 82% INT 93%
0.7 ~136.9 125 x 5 x 1 EFF 82% INT 93%
0.6 ~133.7 125 x 4 x 1 EFF 80% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
720 12 3 84.15 75
0.3 ~65.7 60 x 5 x 1 EFF 78% INT 80%
0.2 ~64.2 60 x 4 x 1 EFF 76% INT 80%
0.2 ~62.75 60 x 3 x 1 EFF 75% INT 80%
Posts on March 20th