wait...
racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 20, Oct 2017
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1722 28 7 92 86
0.1 ~39.45 36 x 5 x 1 EFF 43% INT 42%
0.1 ~50.4 46 x 5 x 1 EFF 55% INT 53%
0.1 ~56.45 54 x 3 x 1 EFF 61% INT 63%
↑ warm up
0.1 ~66.9 64 x 3 x 1 EFF 73% INT 74%
0.2 ~75.25 72 x 3 x 1 EFF 82% INT 84%
1.6 ~96.7 PR 82 x 8 x 1 EFF PR% INT 95%
↑ working sets
1 86 x 1 x 1 EFF 93% INT 100%
↑ TMx1


DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2350 25 5 143.9 134
0.8 ~102.95 94 x 5 x 5 EFF 72% INT 70%
↑ FSL


DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2300 50 5 79.55 70
1.5 ~57.2 46 x 10 x 5 EFF 72% INT 66%
↑ assistance work


Extras:
DELETE RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
560 20 4 30.65 30
2+ ~30.65 28 x 5 x 4 EFF 100% INT 93%


DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
576 16 2 60 60
0.4 ~42.45 36 x 8 x 2 EFF 71% INT 60%


DELETE RENAME Records (PRs) # Dumbbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
680 34 3 24.85 20
2+ ~24.85 20 x 12 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 11 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 11 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Single-Leg Bodyweight Squat
VOLUME REPS SETS BEST EFF BEST INT
80.75 79
BW x 0 x 1 EFF --- INT ---
↑ damn!


VOLUME REPS SETS BEST EFF BEST INT
2370 30 1 --- ---
~98.2 BW x 30 x 1 EFF --- INT ---
↑ seconds, not reps


plus some knee rehab work
Posts on October 20th