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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Saturday 17, Dec 2016
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1318 28 6 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
0.1 ~52.55 48 x 5 x 1 EFF 60% INT 59%
0.2 ~61.35 56 x 5 x 1 EFF 70% INT 68%
0.2 ~70.1 64 x 5 x 1 EFF 80% INT 78%
↑ working sets


DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2700 50 5 136.75 122
0.2 ~79.55 64 x 10 x 1 EFF 58% INT 52%
0.2 ~74.6 60 x 10 x 1 EFF 55% INT 49%
0.2 ~67.15 54 x 10 x 1 EFF 49% INT 44%
0.2 ~59.7 48 x 10 x 1 EFF 44% INT 39%
0.2 ~54.7 44 x 10 x 1 EFF 40% INT 36%
↑ 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) # Rolling thunder - hold
VOLUME REPS SETS BEST EFF BEST INT
480 30 3 19.9 16
2+ ~19.9 16 x 10 x 3 EFF 100% INT 100%
↑ (ten seconds static hold)


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%
Posts on December 17th