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kastlan
Age 30 , BW 80
Join Date: 2016-11-03.
Following: 6.
Insert Post:
Your are on Saturday 24, Dec 2016
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 79
VOLUME REPS SETS BEST EFF BEST INT
9789 95 15 171 160
0.1 ~56.25 50 x 5 x 1 EFF 33% INT 31%
0.1 ~78.75 70 x 5 x 1 EFF 46% INT 44%
0.1 ~98.2 90 x 4 x 1 EFF 57% INT 56%
0.1 ~114.35 108 x 3 x 1 EFF 67% INT 68%
0.1 ~130.25 123 x 3 x 1 EFF 76% INT 77%
0.6 ~177.45 PR 138 x 9 x 1 EFF PR% INT 86%
0.3 ~153.55 145 x 3 x 1 EFF 90% INT 91%
0.8 ~162 PR 153 x 3 x 1 EFF 95% INT 96%
0.3 ~112.5 100 x 5 x 2 EFF 66% INT 63%
↑ (Snatch Grip)
1.4 ~133.35 100 x 10 x 5 EFF 78% INT 63%
↑ (Romanian)


VOLUME REPS SETS BEST EFF BEST INT
1620 28 4 --- ---
~55.85 45 x 8 x 1 EFF --- INT ---
~68.3 55 x 8 x 1 EFF --- INT ---
~80.7 PR 65 x 8 x 1 EFF --- INT ---
~81.8 PR 75 x 4 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1650 21 3 --- ---
~86.9 70 x 8 x 1 EFF --- INT ---
~99.3 PR 80 x 8 x 1 EFF --- INT ---
~101.25 PR 90 x 5 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1738 22 3 104 79
2+ ~98.05 BW x 8 x 2 EFF 94% INT 100%
2+ ~91.75 BW x 6 x 1 EFF 88% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1782 18 3 120.4 97
2+ ~114.95 PR BW + 20 x 6 x 3 EFF 95% INT PR%


DELETE RENAME Records (PRs) # Weighted Pull ups
VOLUME REPS SETS BEST EFF BEST INT
1264 16 1 109.25 91
1.2 ~105.35 PR BW x 16 x 1 EFF 96% INT 87%


Face Pulls
Kaiser Bicep Curls
Pavloff press
Ab Rollout
Posts on December 24th