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Exercises  4 
mrctrsclr
Age 30 , BW 205.2
Join Date: 2015-07-13.
Following: 7.
Insert Post:
Your are on Friday 16, Mar 2018
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 215
☒ DELETE ₪ RENAME Records (PRs) # KB Swings
VOLUME REPS SETS BEST EFF BEST INT
1500 30 3 100 75
0.9 ~66.65 50 x 10 x 3 EFF 67% INT 67%

☒ DELETE ₪ RENAME Records (PRs) # Front Squat
VOLUME REPS SETS BEST EFF BEST INT
7260 39 8 315 315
0.1 ~129.35 115 x 5 x 1 EFF 41% INT 37%
0.1 ~157.5 140 x 5 x 1 EFF 50% INT 44%
0.1 ~191.25 170 x 5 x 1 EFF 61% INT 54%
0.1 ~206.45 195 x 3 x 1 EFF 66% INT 62%
0.1 ~238.25 225 x 3 x 1 EFF 76% INT 71%
0.2 ~281.25 250 x 5 x 1 EFF 89% INT 79%
0.1 ~238.25 225 x 3 x 1 EFF 76% INT 71%
0.3 ~260 195 x 10 x 1 EFF 83% INT 62%

Superset reverse plank 30sec. x2

☒ DELETE ₪ RENAME Records (PRs) # SGDL
VOLUME REPS SETS BEST EFF BEST INT
5400 24 3 324 315
0.8 ~279.3 PR 225 x 8 x 3 EFF 86% INT 71%
↑ workin' these again for power off ground. 3MRS starting next week with same weight


☒ DELETE ₪ RENAME Records (PRs) # DB Press
VOLUME REPS SETS BEST EFF BEST INT
900 30 3 40 35
2+ ~40 30 x 10 x 3 EFF 100% INT 86%

☒ DELETE ₪ RENAME Records (PRs) # Zottman Curls
VOLUME REPS SETS BEST EFF BEST INT
900 30 3 26.65 20
2+ ~40 PR 30 x 10 x 3 EFF PR% INT PR%
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Posts on March 16th