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mrctrsclr
Age 30 , BW 209
Join Date: 2015-07-13.
Following: 7.
Insert Post:
Your are on Tuesday 18, Aug 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 196.6
Warmup/Stretching:
1 min cobra pose
1 min/leg split lunge
1 min/leg couch stretch
1 min/leg quad foam roll
5 min squat
2 min/ankle stretch
1 min/lat foam roll

VOLUME REPS SETS BEST EFF BEST INT
7080 33 8 272.9 250
0.1 ~156.75 135 x 6 x 1 EFF 57% INT 54%
↑ warmup
2+ ~281.25 PR 250 x 5 x 2 EFF PR% INT 100%
↑ felt like it
2+ 250 x 1 x 3 EFF 92% INT 100%
0.8 ~267.1 230 x 6 x 1 EFF 98% INT 92%
0.4 ~254.5 205 x 8 x 1 EFF 93% INT 82%
↑ Did all sumo.Felt good


VOLUME REPS SETS BEST EFF BEST INT
5450 38 5 --- ---
~117.95 95 x 8 x 1 EFF --- INT ---
~156.75 135 x 6 x 1 EFF --- INT ---
↑ warmup
~214.85 PR 185 x 6 x 1 EFF --- INT ---
~204.85 PR 165 x 8 x 1 EFF --- INT ---
~193.35 PR 145 x 10 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
6034.8 28 4 277.05 222.8
0.5 ~228.3 BW x 6 x 1 EFF 82% INT 88%
↑ warmup
2+ ~268.95 PR BW + 35 x 6 x 1 EFF 97% INT PR%
2+ ~275.1 PR BW + 25 x 8 x 1 EFF 99% INT 99%
1.6 ~262.7 BW + 15 x 8 x 1 EFF 95% INT 95%
↑ fatigued. redo

VOLUME REPS SETS BEST EFF BEST INT
3840 42 4 130 97.5
2+ ~133.35 PR 100 x 10 x 3 EFF PR% INT PR%
↑ too heavy.Go back to 90
0.4 ~93.35 70 x 12 x 1 EFF 72% INT 72%
Posts on August 18th