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Age 31 , BW 94.2
Join Date: 2018-03-30.
Following: 2.
Insert Post:
Your are on Wednesday 20, Mar 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 94
VOLUME REPS SETS BEST EFF BEST INT
3534.5 27 10 202.7 200
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
0.5 ~197.35 PR 191 x 2 x 1 EFF 97% INT 96%
↑ 2RM @9
0.3 ~173.1 167.5 x 2 x 2 EFF 85% INT 84%
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
3640 53 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
2+ ~116.25 PR 90 x 8 x 3 EFF 96% INT 95%
1.2 ~107.3 90 x 6 x 1 EFF 89% INT 95%


DELETE RENAME Records (PRs) # Offset Dumbell Bulg. Split Squat
VOLUME REPS SETS BEST EFF BEST INT
960 48 4 --- ---
~28.2 PR 20 x 12 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2632 28 4 122.05 100.1
1.5 ~126.7 PR BW x 9 x 1 EFF PR% INT 94%
1.2 ~116.55 BW x 7 x 1 EFF 95% INT 94%
2 ~112.1 BW x 6 x 2 EFF 92% INT 94%


VOLUME REPS SETS BEST EFF BEST INT
1368.8 29 3 63.4 46.1
2+ ~66.5 PR 47.2 x 12 x 1 EFF PR% INT PR%
2+ ~63.6 47.2 x 9 x 1 EFF 100% INT PR%
2+ ~60.95 47.2 x 8 x 1 EFF 96% INT PR%


DELETE RENAME Records (PRs) # Alternating Dumbell Curl
VOLUME REPS SETS BEST EFF BEST INT
350 25 3 18.1 14
2+ ~19.75 PR 14 x 12 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 20th