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mrctrsclr
Age 30 , BW 208
Join Date: 2015-07-13.
Following: 7.
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Your are on Tuesday 08, Sep 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 200
VOLUME REPS SETS BEST EFF BEST INT
2700 30 3 133.35 100
2+ ~120 90 x 10 x 3 EFF 90% INT 90%
↑ Feels good man


VOLUME REPS SETS BEST EFF BEST INT
7610 46 15 235 235
0.1 ~110.3 95 x 6 x 1 EFF 47% INT 40%
0.1 ~147.25 135 x 4 x 1 EFF 63% INT 57%
0.1 ~190.3 185 x 2 x 1 EFF 81% INT 79%
↑ Warmup
0.2 ~211.75 PR 200 x 3 x 1 EFF 90% INT 85%
0.3 ~210.85 205 x 2 x 2 EFF 90% INT 87%
0.3 210 x 1 x 3 EFF 89% INT 89%
↑ Working sets smooth
0.9 ~185.45 170 x 4 x 6 EFF 79% INT 72%
↑ Easy, pause reps on last 2 sets


VOLUME REPS SETS BEST EFF BEST INT
1305 51 4 --- ---
~40 PR 30 x 12 x 3 EFF --- INT ---
~20 15 x 15 x 1 EFF --- INT ---
↑ DB arnold press, weight is per DB. Try 20# for 15-20 reps


VOLUME REPS SETS BEST EFF BEST INT
5150 24 4 256.4 221.4
0.8 ~248.3 PR BW x 8 x 1 EFF 97% INT 90%
↑ Warmup
2+ ~256.35 PR BW + 35 x 4 x 1 EFF 100% INT PR%
2+ ~261.3 PR BW + 25 x 6 x 1 EFF PR% INT PR%
1.2 ~243.85 BW + 10 x 6 x 1 EFF 95% INT 95%
↑ Couldn't get last two. Retry this RPT


VOLUME REPS SETS BEST EFF BEST INT
780 36 3 24.85 20
2+ ~26.65 20 x 12 x 1 EFF PR% INT 100%
2+ ~33.35 25 x 12 x 1 EFF PR% INT PR%
2+ ~26.65 20 x 12 x 1 EFF PR% INT 100%
↑ Try same weight for 15 reps per set. Once 15 acheived, up weight.
Posts on September 08th