wait...
racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Tuesday 20, Aug 2019
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
390 5 1 96.95 78
2+ ~85.45 BW x 5 x 1 EFF 88% INT 100%



DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
3924 38 8 163.8 162
0.1 ~72.3 66 x 5 x 1 EFF 44% INT 41%
0.1 ~89.8 82 x 5 x 1 EFF 55% INT 51%
0.1 ~102.45 98 x 3 x 1 EFF 63% INT 60%
↑ warm up
0.1 ~116.1 106 x 5 x 1 EFF 71% INT 65%
0.2 ~133.6 122 x 5 x 1 EFF 82% INT 75%
0.3 ~151.15 138 x 5 x 1 EFF 92% INT 85%
↑ working sets
0.1 ~116.1 106 x 5 x 1 EFF 71% INT 65%
0.1 ~116.1 106 x 5 x 1 EFF 71% INT 65%
↑ FSL



VOLUME REPS SETS BEST EFF BEST INT
2960 50 5 121.15 116
0.3 ~87.05 70 x 10 x 1 EFF 72% INT 60%
0.2 ~79.55 64 x 10 x 1 EFF 66% INT 55%
0.2 ~72.1 58 x 10 x 1 EFF 60% INT 50%
0.2 ~64.65 52 x 10 x 1 EFF 53% INT 45%
0.2 ~64.65 52 x 10 x 1 EFF 53% INT 45%
↑ BBB



DELETE RENAME Records (PRs) # Barbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
2960 50 5 87.05 70
2+ ~87.05 70 x 10 x 1 EFF 100% INT 100%
1.1 ~79.55 64 x 10 x 1 EFF 91% INT 91%
0.6 ~72.1 58 x 10 x 1 EFF 83% INT 83%
0.4 ~64.65 52 x 10 x 1 EFF 74% INT 74%
0.4 ~64.65 52 x 10 x 1 EFF 74% INT 74%
↑ superset



DELETE RENAME Records (PRs) # Hanging Leg Raise
VOLUME REPS SETS BEST EFF BEST INT
3042 39 5 98.2 80
2+ ~96.95 BW x 13 x 1 EFF 99% INT 98%
2+ ~92 BW x 8 x 1 EFF 94% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 91% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 89% INT 98%
2+ ~85.45 BW x 5 x 1 EFF 87% INT 98%
↑ assistance work



VOLUME REPS SETS BEST EFF BEST INT
5538 71 5 96.95 79
2+ ~96.95 BW x 15 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 14 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 14 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 14 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 14 x 1 EFF 100% INT 99%
↑ superset


extras:
VOLUME REPS SETS BEST EFF BEST INT
1200 40 1 --- ---
~37.3 30 x 40 x 1 EFF --- INT ---



DELETE RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
1075 43 5 39.45 36
0.3 ~30.25 25 x 9 x 1 EFF 77% INT 69%
0.3 ~30.25 25 x 9 x 1 EFF 77% INT 69%
0.3 ~30.25 25 x 9 x 1 EFF 77% INT 69%
0.3 ~29.5 25 x 8 x 1 EFF 75% INT 69%
0.3 ~29.5 25 x 8 x 1 EFF 75% INT 69%



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
60 60 3 1.25 1
~1.25 1 x 20 x 1 EFF --- INT ---
~1.25 1 x 20 x 1 EFF --- INT ---
~1.25 1 x 20 x 1 EFF --- INT ---



VOLUME REPS SETS BEST EFF BEST INT
1000 50 1 24.85 20
2+ ~24.85 20 x 50 x 1 EFF 100% INT 100%
Posts on August 20th