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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 28, Sep 2017
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
2540 48 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 ~59.15 54 x 5 x 1 EFF 64% INT 63%
0.2 ~67.9 62 x 5 x 1 EFF 74% INT 72%
0.3 ~76.65 70 x 5 x 1 EFF 83% INT 81%
↑ working sets
0.5 ~67.15 54 x 20 x 1 EFF 73% INT 63%
↑ widowmaker set


DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2050 25 5 141.55 134
0.6 ~89.8 82 x 5 x 5 EFF 63% INT 61%
↑ 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
340 15 3 30 30
0.2 ~21.9 20 x 5 x 1 EFF 73% INT 67%
0.2 ~24.1 22 x 5 x 1 EFF 80% INT 73%
0.4 ~28.5 PR 26 x 5 x 1 EFF 95% INT 87%


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
620 31 3 24.85 20
2+ ~24.85 20 x 11 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 10 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 10 x 1 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 28th