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cemFSUpowerlifting
Age 33 , BW 213
Join Date: 2014-01-20.
Insert Post:
Your are on Saturday 20, Jul 2019
-- Bodyweight: 210.4
SI Joint Recovery - Hypertrophy - Week 3

VOLUME REPS SETS BEST EFF BEST INT
7995.2 38 4 285.65 267
0.6 ~261.6 BW x 13 x 1 EFF 92% INT 79%
0.5 ~261.6 BW x 10 x 1 EFF 92% INT 79%
0.4 ~248.15 BW x 8 x 1 EFF 87% INT 79%
0.3 ~241.95 BW x 7 x 1 EFF 85% INT 79%


VOLUME REPS SETS BEST EFF BEST INT
8060 52 4 284.45 240
0.4 ~192.7 155 x 15 x 1 EFF 68% INT 65%
0.4 ~192.7 155 x 13 x 1 EFF 68% INT 65%
0.4 ~192.7 155 x 13 x 1 EFF 68% INT 65%
0.3 ~192.7 155 x 11 x 1 EFF 68% INT 65%


DELETE RENAME Records (PRs) # Seated Cable Row
VOLUME REPS SETS BEST EFF BEST INT
8265 57 4 292.15 235
0.4 ~180.25 145 x 17 x 1 EFF 62% INT 62%
0.4 ~180.25 145 x 15 x 1 EFF 62% INT 62%
0.3 ~180.25 145 x 13 x 1 EFF 62% INT 62%
0.3 ~180.25 145 x 12 x 1 EFF 62% INT 62%

supersetted with
DELETE RENAME Records (PRs) # DB Rear Lateral Raise
VOLUME REPS SETS BEST EFF BEST INT
1160 58 4 24.85 20
2+ ~24.85 20 x 17 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 15 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 14 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 12 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Paused Bench Press
VOLUME REPS SETS BEST EFF BEST INT
6930 33 4 263.65 235
0.9 ~261.1 210 x 10 x 1 EFF 99% INT 89%
0.7 ~247.7 210 x 8 x 1 EFF 94% INT 89%
0.7 ~247.7 210 x 8 x 1 EFF 94% INT 89%
0.6 ~241.5 210 x 7 x 1 EFF 92% INT 89%


DELETE RENAME Records (PRs) # Paused Incline Bench
VOLUME REPS SETS BEST EFF BEST INT
5735 37 4 192.7 155
2+ ~192.7 155 x 12 x 1 EFF 100% INT 100%
2+ ~187.65 155 x 9 x 1 EFF 97% INT 100%
2+ ~187.65 155 x 9 x 1 EFF 97% INT 100%
2+ ~178.25 155 x 7 x 1 EFF 92% INT 100%
Posts on July 20th