wait...
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 27, Mar 2015
---hidden BW---
C2W2D3

DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
3058 82 11 76.65 70
0.1 ~28.5 26 x 5 x 1 EFF 37% INT 37%
0.1 ~35.05 32 x 5 x 1 EFF 46% INT 46%
0.1 ~41.8 40 x 3 x 1 EFF 55% INT 57%
↑ warmup
0.1 ~48.1 46 x 3 x 1 EFF 63% INT 66%
0.1 ~54.35 52 x 3 x 1 EFF 71% INT 74%
0.8 ~72.1 PR 58 x 13 x 1 EFF 94% INT 83%
↑ Working sets
0.2 ~47.25 38 x 10 x 1 EFF 62% INT 54%
0.2 ~44.75 36 x 10 x 1 EFF 58% INT 51%
0.2 ~39.8 32 x 10 x 1 EFF 52% INT 46%
0.2 ~34.8 28 x 10 x 1 EFF 45% INT 40%
0.2 ~32.3 26 x 10 x 1 EFF 42% INT 37%
↑ BBB


DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2700 50 5 85.75 82
0.3 ~67.15 PR 54 x 10 x 1 EFF 78% INT 66%
0.3 ~67.15 PR 54 x 10 x 1 EFF 78% INT 66%
0.3 ~67.15 PR 54 x 10 x 1 EFF 78% INT 66%
0.3 ~67.15 PR 54 x 10 x 1 EFF 78% INT 66%
0.3 ~67.15 PR 54 x 10 x 1 EFF 78% INT 66%
↑ Assistance work


VOLUME REPS SETS BEST EFF BEST INT
6624 92 7 89.5 72
2+ ~89.5 BW x 14 x 1 EFF 100% INT 100%
2+ ~89.5 BW x 13 x 1 EFF 100% INT 100%
2+ ~89.5 BW x 15 x 1 EFF 100% INT 100%
2+ ~89.5 BW x 14 x 1 EFF 100% INT 100%
2+ ~89.5 BW x 14 x 1 EFF 100% INT 100%
2+ ~89.5 BW x 12 x 1 EFF 100% INT 100%
2+ ~89.5 BW x 10 x 1 EFF 100% INT 100%
↑ extra work


plus, 5 minutes of plank variations
Posts on March 27th