wait...
mrctrsclr
Age 30 , BW 209
Join Date: 2015-07-13.
Following: 7.
Insert Post:
Your are on Friday 21, Aug 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 201.8
RPT new goals, 4/6/8 on all lifts
4-6, get 6 reps - up weight
6-8, get 8 reps - up weight
8-10, get 10 reps - up weight


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
6015 31 6 278.7 240
0.1 ~110.3 95 x 6 x 1 EFF 40% INT 40%
0.1 ~147.25 135 x 4 x 1 EFF 53% INT 56%
0.1 ~190.3 185 x 2 x 1 EFF 68% INT 77%
↑ warmup, 33x0
2+ ~278.2 PR 255 x 4 x 1 EFF 100% INT PR%
↑ smoove
2+ ~294 PR 245 x 7 x 1 EFF PR% INT PR%
↑ last rep good
1.3 ~279.3 PR 225 x 8 x 1 EFF 100% INT 94%
↑ little grinder


VOLUME REPS SETS BEST EFF BEST INT
13110 66 6 291.7 235
0.3 ~180 135 x 14 x 1 EFF 62% INT 57%
↑ warmup
2+ ~291.7 235 x 8 x 4 EFF 100% INT 100%
1 ~246.65 PR 185 x 20 x 1 EFF 85% INT 79%


VOLUME REPS SETS BEST EFF BEST INT
3100 68 5 46.65 35
2+ ~66.65 50 x 12 x 4 EFF PR% INT PR%
2+ ~46.65 35 x 20 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
4843.2 24 3 243.3 196
2+ ~250.5 PR BW x 8 x 3 EFF PR% INT PR%
Posts on August 21st