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Exercises  3 
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
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Your are on Friday 10, Feb 2017
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☒ DELETE ₪ RENAME Records (PRs) # Barbell Squat
VOLUME REPS SETS BEST EFF BEST INT
1708 30 7 87.3 82
0.1 ~37.25 34 x 5 x 1 EFF 43% INT 41%
0.1 ~46 42 x 5 x 1 EFF 53% INT 51%
0.1 ~52.25 50 x 3 x 1 EFF 60% INT 61%
↑ warm up
0.1 ~60.65 58 x 3 x 1 EFF 69% INT 71%
0.3 ~72.3 66 x 5 x 1 EFF 83% INT 80%
0.8 ~87.3 74 x 8 x 1 EFF 100% INT 90%
↑ working sets
1 82 x 1 x 1 EFF 94% INT 100%
↑ TMx1


☒ DELETE ₪ RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2940 50 5 136.75 122
0.2 ~87.05 70 x 10 x 1 EFF 64% INT 57%
0.2 ~79.55 64 x 10 x 1 EFF 58% INT 52%
0.2 ~72.1 58 x 10 x 1 EFF 53% INT 48%
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%
↑ BBB


☒ DELETE ₪ RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2600 50 5 79.55 70
1.9 ~64.65 52 x 10 x 5 EFF 81% INT 74%
↑ Assistance work


Extras:
☒ DELETE ₪ RENAME Records (PRs) # Rolling thunder - hold
VOLUME REPS SETS BEST EFF BEST INT
660 30 3 24.85 20
2+ ~27.35 PR 22 x 10 x 3 EFF PR% INT PR%
↑ (ten seconds)


☒ DELETE ₪ RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
384 16 2 60 60
0.3 ~28.3 24 x 8 x 2 EFF 47% INT 40%
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