wait...
fronttag
Age 31 , BW 94.4
Join Date: 2018-03-30.
Following: 2.
Insert Post:
Your are on Friday 22, Mar 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 94.4
VOLUME REPS SETS BEST EFF BEST INT
5118 47 15 192.9 187.5
0.1 ~22.95 20 x 5 x 2 EFF 12% INT 11%
0.1 ~68.9 60 x 5 x 1 EFF 36% INT 32%
0.1 ~114.8 100 x 5 x 1 EFF 60% INT 53%
0.1 ~128.3 120 x 3 x 1 EFF 67% INT 64%
0.1 ~144.65 140 x 2 x 1 EFF 75% INT 75%
0.2 ~160.35 150 x 3 x 1 EFF 83% INT 80%
0.1 150 x 1 x 1 EFF 78% INT 80%
0.1 ~165.35 160 x 2 x 1 EFF 86% INT 85%
0.1 170 x 1 x 1 EFF 88% INT 91%
↑ Warming up
0.5 ~188.15 PR 176 x 3 x 1 EFF 98% INT 94%
↑ 3RM @9
0.4 ~168.35 157.5 x 3 x 2 EFF 87% INT 84%
0.3 ~163 152.5 x 3 x 2 EFF 85% INT 81%


DELETE RENAME Records (PRs) # Paused Bench 3s #BP
VOLUME REPS SETS BEST EFF BEST INT
1730 27 9 104.2 97.5
0.1 ~22.95 20 x 5 x 1 EFF 22% INT 21%
0.1 ~45.95 40 x 5 x 1 EFF 44% INT 41%
0.1 ~68.9 60 x 5 x 1 EFF 66% INT 62%
0.2 ~85.5 80 x 3 x 1 EFF 82% INT 82%
0.1 90 x 1 x 1 EFF 86% INT 92%
↑ Warming up
2+ ~103.35 PR 100 x 2 x 4 EFF 99% INT PR%


DELETE RENAME Records (PRs) # Paused Deadlift #DL
VOLUME REPS SETS BEST EFF BEST INT
1440 10 4 152.35 142.5
PR 180 x 1 x 1 EFF PR% INT PR%
↑ Warming up
2+ ~157.65 PR 147.5 x 3 x 1 EFF PR% INT PR%
0.4 ~141.65 132.5 x 3 x 1 EFF 93% INT 93%
1.5 ~149.65 140 x 3 x 1 EFF 98% INT 98%
↑ With belt were easy AF


VOLUME REPS SETS BEST EFF BEST INT
1907.6 19 4 126.7 100.1
2+ ~115.25 PR BW + 6 x 5 x 3 EFF 91% INT 100%
2+ ~111.15 BW + 6 x 4 x 1 EFF 88% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
369.2 13 1 40 28.4
2+ ~40 PR 28.4 x 13 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Seated Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
2400 30 2 --- ---
~112.75 80 x 15 x 2 EFF --- INT ---


Shoulder Pulls and Seated Calf Raises are paired
Posts on March 22nd