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Exercises  2 
? law_lad
Age 34 , BW 109.7
Join Date: 2019-11-01.
Following: 2.
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Your are on Friday 22, Nov 2019
☒ DELETE ₪ RENAME Records (PRs) # Squats
VOLUME REPS SETS BEST EFF BEST INT
6680 93 16 115 110
0.1 ~24.85 20 x 10 x 1 EFF 22% INT 18%
0.2 ~49.75 40 x 10 x 1 EFF 43% INT 36%
0.2 ~74.6 60 x 10 x 1 EFF 65% INT 55%
0.4 ~99.45 PR 80 x 10 x 1 EFF 86% INT 73%
0.9 ~117.95 PR 100 x 8 x 1 EFF PR% INT 91%
2+ ~115 110 x 3 x 1 EFF 100% INT 100%
2+ ~120.25 PR 115 x 3 x 4 EFF PR% INT PR%
2 ~115 105 x 5 x 2 EFF 100% INT 95%
1.7 ~117.2 PR 107 x 5 x 1 EFF PR% INT 97%
0.1 ~5.5 5 x 5 x 1 EFF 5% INT 5%
1.7 ~117.2 PR 107 x 5 x 1 EFF PR% INT 97%
0.1 ~5.5 5 x 5 x 1 EFF 5% INT 5%



☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
3002.5 58 11 70.55 67.5
0.1 ~24.85 20 x 10 x 1 EFF 35% INT 30%
0.2 ~49.75 40 x 10 x 1 EFF 70% INT 59%
0.5 ~67.3 60 x 6 x 1 EFF 95% INT 89%
2+ ~70.55 67.5 x 3 x 3 EFF 100% INT 100%
2+ ~73.2 PR 70 x 3 x 1 EFF PR% INT PR%
0.9 ~65.7 60 x 5 x 2 EFF 93% INT 89%
1.4 ~68.45 PR 62.5 x 5 x 2 EFF 97% INT 93%



Additional notes:

Barbell row (40x15) + (50x10)
alternated with romanian deadlifts (40x15) + (50x10)


I used knee sleeves for the first time - they helped a lot.
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Posts on November 22nd