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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 18, May 2018
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1676 25 7 106 106
0.1 ~46 42 x 5 x 1 EFF 43% INT 40%
0.1 ~56.95 52 x 5 x 1 EFF 54% INT 49%
0.1 ~64.8 62 x 3 x 1 EFF 61% INT 58%
↑ warm up
0.1 ~75.25 72 x 3 x 1 EFF 71% INT 68%
0.1 ~85.75 82 x 3 x 1 EFF 81% INT 77%
0.4 ~100.75 92 x 5 x 1 EFF 95% INT 87%
↑ working sets
0.1 98 x 1 x 1 EFF 92% INT 92%
↑ TMx1


DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2550 25 5 155.5 150
0.8 ~111.7 102 x 5 x 5 EFF 72% INT 68%
↑ FSL


DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2600 50 5 79.55 70
1.9 ~64.65 52 x 10 x 5 EFF 81% INT 74%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
630 21 4 39.45 36
0.4 ~33.65 PR 30 x 6 x 1 EFF 85% INT 83%
0.3 ~32.85 30 x 5 x 1 EFF 83% INT 83%
0.3 ~32.85 30 x 5 x 1 EFF 83% INT 83%
0.3 ~32.85 30 x 5 x 1 EFF 83% INT 83%


DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
672 16 2 60 60
0.5 ~49.55 42 x 8 x 2 EFF 83% INT 70%


DELETE RENAME Records (PRs) # Dumbbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
780 39 3 25.95 22
1.4 ~24.85 20 x 13 x 1 EFF 96% INT 91%
1.4 ~24.85 20 x 13 x 1 EFF 96% INT 91%
1.4 ~24.85 20 x 13 x 1 EFF 96% INT 91%


DELETE RENAME Records (PRs) # Single-Leg Bodyweight Squat
VOLUME REPS SETS BEST EFF BEST INT
936 12 1 96.95 79
2+ ~96.95 PR BW x 12 x 1 EFF 100% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
11700 150 5 96.95 78
2+ ~96.95 PR BW x 50 x 1 EFF 100% INT 100%
2+ ~96.95 BW x 40 x 1 EFF 100% INT 100%
2+ ~96.95 BW x 30 x 1 EFF 100% INT 100%
2+ ~96.95 BW x 20 x 1 EFF 100% INT 100%
2+ ~96.95 BW x 10 x 1 EFF 100% INT 100%
↑ seconds, not reps
Posts on May 18th