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kdropucic
Age 31 , BW 89.3
Join Date: 2015-08-04.
Following: 2.
Insert Post:
Your are on Wednesday 20, Dec 2017
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 75.8
DELETE RENAME Records (PRs) # Bench Press | Incline
VOLUME REPS SETS BEST EFF BEST INT
2780 63 12 --- ---
~25.8 PR 20 x 20 x 1 EFF --- INT ---
~33.35 30 x 5 x 1 EFF --- INT ---
~44.45 40 x 5 x 1 EFF --- INT ---
~55.55 50 x 5 x 1 EFF --- INT ---
~68.75 PR 55 x 9 x 1 EFF --- INT ---
~70.6 PR 60 x 7 x 1 EFF --- INT ---
↑ 60-120s rest
~72.2 PR 65 x 5 x 1 EFF --- INT ---
~73.7 PR 70 x 3 x 1 EFF --- INT ---
75 x 1 x 1 EFF --- INT ---
80 x 1 x 1 EFF --- INT ---
85 x 1 x 1 EFF --- INT ---
PR 90 x 1 x 1 EFF --- INT ---
↑ 70-180s rest


DELETE RENAME Records (PRs) # Overhead Press | TnG
VOLUME REPS SETS BEST EFF BEST INT
2010 48 9 75 75
0.1 ~25.8 20 x 10 x 1 EFF 34% INT 27%
0.1 ~33.35 30 x 5 x 1 EFF 44% INT 40%
0.1 ~44.45 40 x 5 x 1 EFF 59% INT 53%
0.1 ~47.35 45 x 3 x 1 EFF 63% INT 60%
0.3 ~62.5 50 x 9 x 1 EFF 83% INT 67%
0.2 ~61.75 52.5 x 7 x 1 EFF 82% INT 70%
↑ 60-120s rest
0.2 ~61.1 55 x 5 x 1 EFF 81% INT 73%
0.1 ~60.55 57.5 x 3 x 1 EFF 81% INT 77%
0.1 60 x 1 x 1 EFF 80% INT 80%
↑ 70-180s rest

RPE 9.5 - lower everything by 2.5kg or 1 rep

VOLUME REPS SETS BEST EFF BEST INT
3420.4 38 8 131.85 120.6
0.1 ~84.2 BW x 5 x 1 EFF 64% INT 63%
0.1 ~84.2 BW x 5 x 1 EFF 64% INT 63%
0.1 ~85.05 BW + 5 x 3 x 1 EFF 64% INT 67%
0.4 ~113.5 BW + 15 x 9 x 1 EFF 86% INT 75%
0.3 ~112.7 BW + 20 x 7 x 1 EFF 85% INT 79%
↑ 60-120s rest
0.3 ~112 BW + 25 x 5 x 1 EFF 85% INT 84%
0.3 ~111.35 BW + 30 x 3 x 1 EFF 84% INT 88%
0.1 BW + 35 x 1 x 1 EFF 84% INT 92%
↑ 70-180s rest
Posts on December 20th