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Exercises  4 
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Age 31 , BW 90.4
Join Date: 2018-03-30.
Following: 3.
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Your are on Wednesday 18, Sep 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 91.2
☒ DELETE ₪ RENAME Records (PRs) # Beltless Squat #S
VOLUME REPS SETS BEST EFF BEST INT
2642.5 32 8 171.15 140
0.1 ~22.95 20 x 5 x 2 EFF 13% INT 14%
0.1 ~68.9 60 x 5 x 1 EFF 40% INT 43%
0.2 ~114.8 100 x 5 x 1 EFF 67% INT 71%
0.2 ~128.3 120 x 3 x 1 EFF 75% INT 86%
↑ Warming up
2+ ~152.35 PR 142.5 x 3 x 3 EFF 89% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # Banded Bench #BP
VOLUME REPS SETS BEST EFF BEST INT
1585 23 7 122.7 97.5
0.1 ~22.95 20 x 5 x 1 EFF 19% INT 21%
0.1 ~68.9 60 x 5 x 1 EFF 56% INT 62%
0.2 ~85.5 80 x 3 x 1 EFF 70% INT 82%
0.1 90 x 1 x 1 EFF 73% INT 92%
↑ Warming up
2+ ~101.55 95 x 3 x 3 EFF 83% INT 97%


☒ DELETE ₪ RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1600 16 2 --- ---
~129.15 PR 100 x 8 x 2 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Lat Pulldown
VOLUME REPS SETS BEST EFF BEST INT
980.8 16 2 67.15 52
2+ ~79.2 PR 61.3 x 8 x 2 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # Cable Pushdown
VOLUME REPS SETS BEST EFF BEST INT
568 20 2 33.55 23.8
2+ ~40 28.4 x 10 x 2 EFF PR% INT PR%
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Posts on September 18th