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kastlan
Age 30 , BW 80
Join Date: 2016-11-03.
Following: 6.
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Your are on Saturday 07, Jan 2017
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 79.6
Lower back was really sore from maxing out on the deadlift. Didn't pursue volume deadlifts because of that.

VOLUME REPS SETS BEST EFF BEST INT
4807.5 45 9 180 170
0.1 ~78.75 70 x 5 x 1 EFF 44% INT 41%
0.1 ~101.25 90 x 5 x 1 EFF 56% INT 53%
0.1 ~105.9 100 x 3 x 1 EFF 59% INT 59%
0.1 ~120.95 107.5 x 5 x 1 EFF 67% INT 63%
0.2 ~140.65 125 x 5 x 1 EFF 78% INT 74%
0.6 ~186.65 PR 140 x 10 x 1 EFF PR% INT 82%
0.2 ~151.7 147.5 x 2 x 1 EFF 84% INT 87%
0.1 ~112.5 100 x 5 x 1 EFF 63% INT 59%
0.1 ~78.75 70 x 5 x 1 EFF 44% INT 41%


DELETE RENAME Records (PRs) # Weighted Pull ups
VOLUME REPS SETS BEST EFF BEST INT
3022.8 33 5 112.95 91.5
2+ ~109.9 PR BW + 12 x 7 x 4 EFF 97% INT 100%
2+ ~103.05 BW + 12 x 5 x 1 EFF 91% INT 100%


Prowler 5 sets: 60 - 80 - 80 -80 -100

Kaiser bicep curls and tricep extensions
Posts on January 07th