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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Saturday 23, Sep 2017
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1572 28 7 92 86
0.1 ~37.25 34 x 5 x 1 EFF 40% INT 40%
0.1 ~46 42 x 5 x 1 EFF 50% INT 49%
0.1 ~52.25 50 x 3 x 1 EFF 57% INT 58%
↑ warm up
0.1 ~60.65 58 x 3 x 1 EFF 66% INT 67%
0.1 ~69 66 x 3 x 1 EFF 75% INT 77%
0.6 ~87.3 74 x 8 x 1 EFF 95% INT 86%
↑ working sets
0.1 78 x 1 x 1 EFF 85% INT 91%
↑ TMx1


DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2200 25 5 141.55 134
0.7 ~96.4 88 x 5 x 5 EFF 68% INT 66%
↑ FSL


DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2100 50 5 79.55 70
1.3 ~52.2 42 x 10 x 5 EFF 66% INT 60%
↑ assistance work


Extras:

DELETE RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
144 5 5 --- ---
26 x 1 x 1 EFF --- INT ---
28 x 1 x 1 EFF --- INT ---
PR 30 x 1 x 1 EFF --- INT ---
PR 30 x 1 x 1 EFF --- INT ---
PR 30 x 1 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
544 16 2 60 60
0.4 ~40.1 34 x 8 x 2 EFF 67% INT 57%


DELETE RENAME Records (PRs) # Dumbbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
600 30 3 24.85 20
2+ ~24.85 20 x 10 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
648 9 3 89.5 72
2+ ~75.25 BW x 3 x 3 EFF 84% INT 100%
Posts on September 23rd