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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Saturday 10, Sep 2016
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1456 28 7 87.3 82
0.1 ~32.85 30 x 5 x 1 EFF 38% INT 37%
0.1 ~41.6 38 x 5 x 1 EFF 48% INT 46%
0.1 ~48.1 46 x 3 x 1 EFF 55% INT 56%
↑ warm up
0.2 ~61.35 56 x 5 x 1 EFF 70% INT 68%
0.1 ~66.9 64 x 3 x 1 EFF 77% INT 78%
0.5 ~80.8 72 x 6 x 1 EFF 93% INT 88%
↑ working sets
0.1 74 x 1 x 1 EFF 85% INT 90%
↑ TMx1


DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
320 16 2 60 60
0.2 ~23.6 20 x 8 x 2 EFF 39% INT 33%
↑ moar volume


DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1440 15 5 136.75 122
0.7 ~100.35 96 x 3 x 5 EFF 73% INT 79%
↑ BBB


DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2500 50 5 79.55 70
1.7 ~62.15 50 x 10 x 5 EFF 78% INT 71%
↑ Assistance work


Extras:
DELETE RENAME Records (PRs) # Dumbbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
256 16 1 --- ---
~19.9 16 x 16 x 1 EFF --- INT ---
↑ burn - 40 total reps


VOLUME REPS SETS BEST EFF BEST INT
24 8 1 1.25 1
2+ ~3.55 PR 3 x 8 x 1 EFF PR% INT PR%
Posts on September 10th