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Age 31 , BW 93.9
Join Date: 2018-03-30.
Following: 2.
Insert Post:
Your are on Tuesday 12, Mar 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 94.5
VOLUME REPS SETS BEST EFF BEST INT
3532.5 27 9 202.7 200
0.1 ~68.9 60 x 5 x 1 EFF 34% INT 30%
0.1 ~114.8 100 x 5 x 1 EFF 57% INT 50%
0.1 ~149.65 140 x 3 x 1 EFF 74% INT 70%
0.1 160 x 1 x 1 EFF 79% INT 80%
0.1 180 x 1 x 1 EFF 89% INT 90%
↑ Warming up
0.4 ~197.75 PR 185 x 3 x 1 EFF 98% INT 93%
↑ 3RM @9
0.2 ~176.4 165 x 3 x 1 EFF 87% INT 83%
0.1 ~168.35 157.5 x 3 x 1 EFF 83% INT 79%
0.1 ~160.35 150 x 3 x 1 EFF 79% INT 75%


DELETE RENAME Records (PRs) # Banded Bench #BP
VOLUME REPS SETS BEST EFF BEST INT
3680 55 8 121.2 95
0.1 ~28.2 20 x 10 x 1 EFF 23% INT 21%
0.1 ~45.95 40 x 5 x 1 EFF 38% INT 42%
0.1 ~68.9 60 x 5 x 1 EFF 57% INT 63%
0.2 ~85.5 80 x 3 x 1 EFF 71% INT 84%
↑ Warming up
0.5 ~103.35 80 x 8 x 1 EFF 85% INT 84%
2+ ~113 87.5 x 8 x 3 EFF 93% INT 92%


DELETE RENAME Records (PRs) # Offset Dumbell Bulg. Split Squat
VOLUME REPS SETS BEST EFF BEST INT
864 48 4 --- ---
~25.35 18 x 12 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2268 24 4 121.65 99.3
1.6 ~122.05 PR BW x 8 x 1 EFF 100% INT 95%
1.2 ~112.65 BW x 6 x 1 EFF 93% INT 95%
2 ~108.5 BW x 5 x 2 EFF 89% INT 95%


VOLUME REPS SETS BEST EFF BEST INT
1336.9 29 3 63.4 45
2+ ~64.95 PR 46.1 x 12 x 1 EFF PR% INT PR%
2+ ~62.15 46.1 x 9 x 1 EFF 98% INT PR%
2+ ~59.55 46.1 x 8 x 1 EFF 94% INT PR%


DELETE RENAME Records (PRs) # Alternating Dumbell Curl
VOLUME REPS SETS BEST EFF BEST INT
336 24 3 18.1 14
2+ ~19.75 PR 14 x 11 x 1 EFF PR% INT 100%
2+ ~17.35 14 x 7 x 1 EFF 96% INT 100%
2+ ~16.7 14 x 6 x 1 EFF 92% INT 100%


Bench and Split squat are paired
Pull-up and Lying leg curl are paired
Posts on March 12th