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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 22, Sep 2017
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1762 35 7 84.75 76
0.1 ~32.85 30 x 5 x 1 EFF 39% INT 39%
0.1 ~39.45 36 x 5 x 1 EFF 47% INT 47%
0.1 ~46 44 x 3 x 1 EFF 54% INT 58%
↑ warm up
0.1 ~52.25 50 x 3 x 1 EFF 62% INT 66%
0.1 ~60.65 58 x 3 x 1 EFF 72% INT 76%
0.5 ~75.5 64 x 8 x 1 EFF 89% INT 84%
↑ working sets
0.3 ~68.4 58 x 8 x 1 EFF 81% INT 76%
↑ second AMRAP


DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1000 50 5 50 50
0.2 ~29.85 24 x 10 x 1 EFF 60% INT 48%
0.2 ~27.35 22 x 10 x 1 EFF 55% INT 44%
0.2 ~24.85 20 x 10 x 1 EFF 50% INT 40%
0.2 ~22.4 18 x 10 x 1 EFF 45% INT 36%
0.1 ~19.9 16 x 10 x 1 EFF 40% INT 32%
↑ BBB


DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2000 50 5 85.75 82
1 ~49.75 40 x 10 x 5 EFF 58% INT 49%
↑ assistance work


Extras:
DELETE RENAME Records (PRs) # Dip (with Olympic Rings)
VOLUME REPS SETS BEST EFF BEST INT
1008 14 5 77 72
2+ ~77 BW x 4 x 1 EFF 100% INT 100%
2+ ~77 BW x 4 x 1 EFF 100% INT 100%
2 ~73.6 BW x 2 x 1 EFF 96% INT 100%
2 ~73.6 BW x 2 x 1 EFF 96% INT 100%
2 ~73.6 BW x 2 x 1 EFF 96% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
2088 29 5 89.5 72
2+ ~87.15 BW x 9 x 1 EFF 97% INT 100%
2+ ~84.9 BW x 8 x 1 EFF 95% INT 100%
2+ ~80.8 BW x 6 x 1 EFF 90% INT 100%
2+ ~75.25 BW x 3 x 1 EFF 84% INT 100%
2+ ~75.25 BW x 3 x 1 EFF 84% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
3600 50 5 89.5 72
2+ ~89.5 BW x 10 x 5 EFF 100% INT 100%
↑ seconds, not reps


DELETE RENAME Records (PRs) # Band pull apart
VOLUME REPS SETS BEST EFF BEST INT
30 30 1 --- ---
~1.25 1 x 30 x 1 EFF --- INT ---
↑ 100 total reps
Posts on September 22nd