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gildnerk
Age 36 , BW 87
Join Date: 2013-11-08.
Following: 11.
Insert Post:
Your are on Friday 19, Feb 2016
Custom ~1RM (EFF) Factor = 28.
-- Bodyweight: 87
Week 4: intensification

DELETE RENAME Records (PRs) # 2 count paused bench press
VOLUME REPS SETS BEST EFF BEST INT
2210 24 6 125 125
0.1 ~70 60 x 5 x 1 EFF 56% INT 48%
0.1 ~89.6 80 x 4 x 1 EFF 72% INT 64%
0.2 ~107.7 100 x 3 x 1 EFF 86% INT 80%
0.3 ~123.2 110 x 4 x 1 EFF 99% INT 88%
0.4 ~126 PR 112.5 x 4 x 1 EFF PR% INT 90%
↑ @RPE 9
0.2 ~112 100 x 4 x 1 EFF 90% INT 80%


DELETE RENAME Records (PRs) # High incline DB bench press
VOLUME REPS SETS BEST EFF BEST INT
770.5 33 5 32.45 27.5
0.2 ~22.25 17.5 x 7 x 1 EFF 69% INT 64%
0.3 ~26.25 22.5 x 5 x 1 EFF 81% INT 82%
2+ ~32.45 25.5 x 7 x 3 EFF 100% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
2262 26 3 128.2 102
0.6 ~121.8 BW x 9 x 1 EFF 95% INT 85%
0.6 ~121.8 BW x 9 x 1 EFF 95% INT 85%
0.5 ~116 BW x 8 x 1 EFF 90% INT 85%

(parallel grip)

DELETE RENAME Records (PRs) # Barbell floor press
VOLUME REPS SETS BEST EFF BEST INT
2500 30 6 112 100
0.1 ~70 60 x 5 x 1 EFF 63% INT 60%
0.3 ~93.35 80 x 5 x 1 EFF 83% INT 80%
0.5 ~105 90 x 5 x 1 EFF 94% INT 90%
2+ ~116.65 PR 100 x 5 x 1 EFF PR% INT 100%
0.5 ~105 90 x 5 x 1 EFF 94% INT 90%
0.3 ~93.35 80 x 5 x 1 EFF 83% INT 80%



DELETE RENAME Records (PRs) # Band pull-aparts
VOLUME REPS SETS BEST EFF BEST INT
2550 85 5 44.2 30
2+ ~44.2 30 x 17 x 5 EFF 100% INT 100%
Posts on February 19th