wait...
racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 24, Nov 2017
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
3020 48 7 103.8 94
0.1 ~43.8 40 x 5 x 1 EFF 42% INT 43%
0.1 ~54.75 50 x 5 x 1 EFF 53% INT 53%
0.1 ~62.75 60 x 3 x 1 EFF 60% INT 64%
↑ warm up
0.2 ~70.1 64 x 5 x 1 EFF 68% INT 68%
0.2 ~81.05 74 x 5 x 1 EFF 78% INT 79%
0.5 ~92 84 x 5 x 1 EFF 89% INT 89%
↑ working sets
0.6 ~79.55 PR 64 x 20 x 1 EFF 77% INT 68%
↑ widowmaker set


DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2350 25 5 143.9 136
0.8 ~102.95 94 x 5 x 5 EFF 72% INT 69%
↑ FSL


DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2500 50 5 79.55 70
1.7 ~62.15 50 x 10 x 5 EFF 78% INT 71%
↑ assistance work


Extras:
DELETE RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
705 23 5 32.85 30
2+ ~32.85 30 x 5 x 4 EFF 100% INT 100%
2+ ~36.6 PR 35 x 3 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
608 16 2 60 60
0.4 ~44.8 38 x 8 x 2 EFF 75% INT 63%


DELETE RENAME Records (PRs) # Dumbbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
780 39 3 24.85 20
2+ ~24.85 20 x 13 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
150 15 2 35.05 32
0.1 ~12.1 10 x 9 x 1 EFF 35% INT 31%
0.1 ~11.2 10 x 6 x 1 EFF 32% INT 31%


VOLUME REPS SETS BEST EFF BEST INT
8100 90 3 --- ---
~111.9 PR BW + 10 x 30 x 3 EFF --- INT ---
↑ seconds, not reps
Posts on November 24th