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mrctrsclr
Age 30 , BW 209
Join Date: 2015-07-13.
Following: 7.
Insert Post:
Your are on Monday 09, Jan 2017
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 195.4
Mash RBCP 12 week Program
W1D1

VOLUME REPS SETS BEST EFF BEST INT
2100 17 9 175 175
0.1 ~97.7 95 x 2 x 3 EFF 56% INT 54%
0.1 ~118.3 115 x 2 x 2 EFF 68% INT 66%
135 x 1 x 1 EFF 77% INT 77%
0.2 ~158.8 PR 150 x 3 x 1 EFF 91% INT 86%
↑ easy
0.2 ~164.55 PR 160 x 2 x 1 EFF 94% INT 91%
0.2 165 x 1 x 1 EFF 94% INT 94%
↑ easy RPE 8


VOLUME REPS SETS BEST EFF BEST INT
1510 9 6 230 230
0.1 135 x 1 x 3 EFF 59% INT 59%
↑ warmups
0.1 ~185.3 PR 175 x 3 x 1 EFF 81% INT 76%
↑ feels like crossfit, pushout last rep due to fatigue
0.1 ~195.45 190 x 2 x 1 EFF 85% INT 83%
0.1 200 x 1 x 1 EFF 87% INT 87%
↑ easy


VOLUME REPS SETS BEST EFF BEST INT
9420 44 6 365 365
0.2 ~156.75 135 x 6 x 2 EFF 43% INT 37%
0.1 ~231.45 225 x 2 x 1 EFF 63% INT 62%
↑ warmups
0.4 ~353.35 265 x 10 x 1 EFF 97% INT 73%
↑ DEATH
0.3 ~326.65 245 x 10 x 1 EFF 89% INT 67%
↑ DEATH-1
0.3 ~300 225 x 10 x 1 EFF 82% INT 62%
↑ STILL DED


VOLUME REPS SETS BEST EFF BEST INT
500 20 2 58.05 50
0.4 ~33.35 25 x 10 x 2 EFF 57% INT 50%


VOLUME REPS SETS BEST EFF BEST INT
750 10 1 100 75
2+ ~100 75 x 10 x 1 EFF 100% INT 100%
Posts on January 09th