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mrctrsclr
Age 30 , BW 208
Join Date: 2015-07-13.
Following: 7.
Insert Post:
Your are on Wednesday 19, Aug 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 196
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
3230 42 6 119.05 102.5
0.1 ~55.85 45 x 8 x 1 EFF 47% INT 44%
0.1 ~63.85 55 x 6 x 1 EFF 54% INT 54%
0.1 ~81.8 75 x 4 x 1 EFF 69% INT 73%
↑ warmup
2+ ~121.95 PR 105 x 6 x 1 EFF PR% INT PR%
↑ solid
1.1 ~117.95 PR 95 x 8 x 1 EFF 99% INT 93%
↑ decent
0.6 ~113.35 PR 85 x 10 x 1 EFF 95% INT 83%
↑ last two reps were grinders


VOLUME REPS SETS BEST EFF BEST INT
3810 47 8 133.55 115
0.2 ~60 45 x 10 x 1 EFF 45% INT 39%
0.2 ~81.3 70 x 6 x 1 EFF 61% INT 61%
↑ warmup
2+ ~133.55 115 x 6 x 1 EFF 100% INT 100%
1.1 ~101.25 90 x 5 x 5 EFF 76% INT 78%
↑ felt right


VOLUME REPS SETS BEST EFF BEST INT
4900 60 5 133.35 100
2+ ~120 90 x 10 x 4 EFF 90% INT 90%
0.6 ~86.65 PR 65 x 20 x 1 EFF 65% INT 65%
↑ stay


VOLUME REPS SETS BEST EFF BEST INT
4704 24 3 242.05 195
2+ ~243.3 PR BW x 8 x 3 EFF PR% INT PR%
Posts on August 19th