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Exercises  3 
racuna
Age 38 , BW ---
Join Date: 2014-10-28.
Following: 9.
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Your are on Saturday 10, Mar 2018
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Barbell Squat
VOLUME REPS SETS BEST EFF BEST INT
1532 26 7 106 106
0.1 ~37.25 34 x 5 x 1 EFF 35% INT 32%
0.1 ~48.2 44 x 5 x 1 EFF 45% INT 42%
~53.15 52 x 2 x 1 EFF 50% INT 49%
↑ warm up
0.1 ~70.1 64 x 5 x 1 EFF 66% INT 60%
0.1 ~77.35 74 x 3 x 1 EFF 73% INT 70%
0.2 ~89.8 82 x 5 x 1 EFF 85% INT 77%
↑ working sets
0.1 86 x 1 x 1 EFF 81% INT 81%
↑ TMx1


☒ DELETE ₪ RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2350 25 5 155.5 150
0.7 ~102.95 94 x 5 x 5 EFF 66% INT 63%
↑ FSL


☒ DELETE ₪ RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2200 50 5 79.55 70
1.4 ~54.7 44 x 10 x 5 EFF 69% INT 63%
↑ assistance work


extras:
☒ DELETE ₪ RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
480 16 4 39.45 36
0.9 ~32.1 30 x 4 x 4 EFF 81% INT 83%


☒ 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
720 36 3 25.95 22
2+ ~24.85 20 x 12 x 3 EFF 96% INT 91%


☒ DELETE ₪ RENAME Records (PRs) # Single-Leg Bodyweight Squat
VOLUME REPS SETS BEST EFF BEST INT
546 7 1 92 79
2+ ~89.7 BW x 7 x 1 EFF 98% INT 99%


☒ DELETE ₪ RENAME Records (PRs) # Dead hang
VOLUME REPS SETS BEST EFF BEST INT
7020 90 5 --- ---
~96.95 BW x 30 x 1 EFF --- INT ---
~96.95 BW x 20 x 1 EFF --- INT ---
~96.95 BW x 20 x 1 EFF --- INT ---
~96.95 BW x 10 x 1 EFF --- INT ---
~96.95 BW x 10 x 1 EFF --- INT ---
↑ secs, not reps
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