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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 18, Jan 2019
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
3116 48 7 112 112
0.1 ~46 42 x 5 x 1 EFF 41% INT 38%
0.1 ~56.95 52 x 5 x 1 EFF 51% INT 46%
0.1 ~64.8 62 x 3 x 1 EFF 58% INT 55%
↑ warm up
0.1 ~72.3 66 x 5 x 1 EFF 65% INT 59%
0.2 ~83.25 76 x 5 x 1 EFF 74% INT 68%
0.2 ~94.2 86 x 5 x 1 EFF 84% INT 77%
↑ working sets
0.5 ~82.05 66 x 20 x 1 EFF 73% INT 59%
↑ widowmaker set



DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2300 25 5 159.3 154
0.1 ~100.75 92 x 5 x 1 EFF 63% INT 60%
0.1 ~100.75 92 x 5 x 1 EFF 63% INT 60%
0.1 ~100.75 92 x 5 x 1 EFF 63% INT 60%
0.1 ~100.75 92 x 5 x 1 EFF 63% INT 60%
0.1 ~100.75 92 x 5 x 1 EFF 63% INT 60%
↑ FSL



DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2600 50 5 79.55 70
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
640 16 3 60 60
0.2 ~44.9 40 x 6 x 1 EFF 75% INT 67%
0.2 ~43.8 40 x 5 x 1 EFF 73% INT 67%
0.2 ~43.8 40 x 5 x 1 EFF 73% INT 67%



DELETE RENAME Records (PRs) # Dumbbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
920 46 3 32.85 30
0.5 ~24.85 20 x 16 x 1 EFF 76% INT 67%
0.5 ~24.85 20 x 15 x 1 EFF 76% INT 67%
0.5 ~24.85 20 x 15 x 1 EFF 76% INT 67%



DELETE RENAME Records (PRs) # Single-Leg Bodyweight Squat
VOLUME REPS SETS BEST EFF BEST INT
1014 13 3 96.95 79
2+ ~85.45 BW x 5 x 1 EFF 88% INT 99%
2+ ~83.45 BW x 4 x 1 EFF 86% INT 99%
2+ ~83.45 BW x 4 x 1 EFF 86% INT 99%



VOLUME REPS SETS BEST EFF BEST INT
7020 90 3 96.95 78
2+ ~96.95 BW x 30 x 1 EFF 100% INT 100%
↑ Sec
2+ ~96.95 BW x 30 x 1 EFF 100% INT 100%
↑ Sec
2+ ~96.95 BW x 30 x 1 EFF 100% INT 100%
↑ Sec



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
130 130 3 1.25 1
~1.25 1 x 50 x 1 EFF --- INT ---
~1.25 1 x 50 x 1 EFF --- INT ---
~1.25 1 x 30 x 1 EFF --- INT ---
Posts on January 18th