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mrctrsclr
Age 30 , BW 208
Join Date: 2015-07-13.
Following: 7.
Insert Post:
Your are on Monday 11, Jul 2016
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 208
Fat-ass over the weekend -___-

VOLUME REPS SETS BEST EFF BEST INT
4065 35 6 355 355
0.2 ~60 45 x 10 x 2 EFF 17% INT 13%
↑ jumping
0.1 ~156.75 135 x 6 x 1 EFF 44% INT 38%
0.1 ~195.9 185 x 3 x 1 EFF 55% INT 52%
225 x 1 x 1 EFF 63% INT 63%
↑ warmups
0.5 ~354.4 PR 315 x 5 x 1 EFF 100% INT 89%
↑ Testing 5RM. These felt easy, RPE8


VOLUME REPS SETS BEST EFF BEST INT
2180 14 7 196.9 175
0.1 ~100.6 95 x 3 x 1 EFF 51% INT 54%
0.1 ~142.95 135 x 3 x 1 EFF 73% INT 77%
↑ warmups
0.3 ~169.7 165 x 2 x 1 EFF 86% INT 94%
2 ~190.3 185 x 2 x 1 EFF 97% INT PR%
2 ~200.55 195 x 2 x 1 EFF PR% INT PR%
205 x 0 x 1 EFF --- INT ---
↑ FAILLLLLL
2 ~205.7 PR 200 x 2 x 1 EFF PR% INT PR%
↑ RPE9. Work on speed. Get more practice in on Thursdays


VOLUME REPS SETS BEST EFF BEST INT
1860 12 4 225 225
0.4 ~164.1 155 x 3 x 4 EFF 73% INT 69%
↑ During WOD

VOLUME REPS SETS BEST EFF BEST INT
1860 12 4 200.55 195
0.6 ~164.1 PR 155 x 3 x 4 EFF 82% INT 79%
↑ During WOD

VOLUME REPS SETS BEST EFF BEST INT
4160 20 4 243.35 202.8
2+ ~234 PR BW x 5 x 4 EFF 96% INT PR%
↑ During WOD

VOLUME REPS SETS BEST EFF BEST INT
5824 28 4 304.65 296.2
0.9 ~249.6 PR BW x 7 x 4 EFF 82% INT 70%
↑ During WOD


VOLUME REPS SETS BEST EFF BEST INT
1240 8 4 225 225
0.3 ~159.45 155 x 2 x 4 EFF 71% INT 69%
↑ Doubles practice on staying over bar

DELETE RENAME Records (PRs) # Tricep Extensions
VOLUME REPS SETS BEST EFF BEST INT
2520 36 3 74.5 60
2+ ~93.35 PR 70 x 12 x 3 EFF PR% INT PR%
Posts on July 11th