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mrctrsclr
Age 30 , BW 208
Join Date: 2015-07-13.
Following: 7.
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Your are on Saturday 01, Aug 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 188.6
Warmup/Stretching:
1 min child's pose
1 min cobra pose
1 min/leg split lunge
30sec per leg couch stretch
5 min squat
2 min ankle stretch

VOLUME REPS SETS BEST EFF BEST INT
4580 34 5 186 155
0.2 ~110.3 95 x 6 x 1 EFF 59% INT 61%
0.3 ~147.25 135 x 4 x 1 EFF 79% INT 87%
↑ warmup
2+ ~185.8 PR 160 x 6 x 1 EFF 100% INT PR%
↑ felt good, good speed and control
1.3 ~180 PR 145 x 8 x 1 EFF 97% INT 94%
0.8 ~180 PR 135 x 10 x 1 EFF 97% INT 87%
↑ 8 and 10 sets were both smooth


VOLUME REPS SETS BEST EFF BEST INT
3060 40 5 116.15 100
0.2 ~60 45 x 10 x 1 EFF 52% INT 45%
0.2 ~81.3 70 x 6 x 1 EFF 70% INT 70%
↑ warmup
2+ ~121.95 PR 105 x 6 x 1 EFF PR% INT PR%
↑ felt heavy, had to grind out last rep
1.6 ~117.95 PR 95 x 8 x 1 EFF PR% INT 95%
↑ a bit easier, but not smooth
0.5 ~106.65 80 x 10 x 1 EFF 92% INT 80%
↑ Redo this 6/8/10. Wasn't completely satisfied with lifts


VOLUME REPS SETS BEST EFF BEST INT
6010 35 5 260.7 215
0.1 ~110.3 95 x 6 x 1 EFF 42% INT 44%
0.1 ~147.25 135 x 4 x 1 EFF 56% INT 63%
↑ warmup
2+ ~255.5 PR 220 x 6 x 1 EFF 98% INT PR%
↑ smooth, try 2 plate next time
1.1 ~248.3 200 x 8 x 1 EFF 95% INT 93%
↑ work on breathing on 8 set, weight moved smooth though
0.7 ~240 PR 180 x 11 x 1 EFF 92% INT 84%
↑ last rep was 2 sec pause for SnG


VOLUME REPS SETS BEST EFF BEST INT
6760 44 4 229.65 185
0.5 ~180 135 x 14 x 1 EFF 78% INT 73%
↑ warmup
2+ ~229.65 185 x 8 x 1 EFF 100% INT 100%
0.9 ~220 165 x 10 x 1 EFF 96% INT 89%
0.5 ~193.35 145 x 12 x 1 EFF 84% INT 78%
↑ entire 8/10/12 was easy. but increase the same for next time.


VOLUME REPS SETS BEST EFF BEST INT
1350 10 1 156.75 135
2+ ~180 PR 135 x 10 x 1 EFF PR% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
4526.4 24 3 --- ---
~234.1 PR BW x 8 x 3 EFF --- INT ---
Posts on August 01st