wait...
racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 06, Sep 2019
---hidden BW---
DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1580 37 6 85.75 82
0.1 ~39.45 36 x 5 x 1 EFF 46% INT 44%
0.1 ~48.2 44 x 5 x 1 EFF 56% INT 54%
0.1 ~54.35 52 x 3 x 1 EFF 63% INT 63%
↑ warm up
0.2 ~44.75 36 x 10 x 1 EFF 52% INT 44%
0.2 ~51.9 44 x 8 x 1 EFF 61% INT 54%
0.2 ~58.35 52 x 6 x 1 EFF 68% INT 63%
↑ deload sets



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1580 37 6 90 90
0.1 ~39.45 36 x 5 x 1 EFF 44% INT 40%
0.1 ~48.2 44 x 5 x 1 EFF 54% INT 49%
0.1 ~54.35 52 x 3 x 1 EFF 60% INT 58%
↑ warm up
0.2 ~44.75 36 x 10 x 1 EFF 50% INT 40%
0.2 ~51.9 44 x 8 x 1 EFF 58% INT 49%
0.1 ~58.35 52 x 6 x 1 EFF 65% INT 58%
↑ deload sets



DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
544 16 8 52.25 52
0.1 ~34.75 34 x 2 x 1 EFF 66% INT 65%
0.1 ~34.75 34 x 2 x 1 EFF 66% INT 65%
0.1 ~34.75 34 x 2 x 1 EFF 66% INT 65%
0.1 ~34.75 34 x 2 x 1 EFF 66% INT 65%
0.1 ~34.75 34 x 2 x 1 EFF 66% INT 65%
0.1 ~34.75 34 x 2 x 1 EFF 66% INT 65%
0.1 ~34.75 34 x 2 x 1 EFF 66% INT 65%
0.1 ~34.75 34 x 2 x 1 EFF 66% INT 65%
↑ speed work



VOLUME REPS SETS BEST EFF BEST INT
5772 74 5 96.95 79
2+ ~96.95 BW x 15 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 15 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 15 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 15 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 14 x 1 EFF 100% INT 99%



DELETE RENAME Records (PRs) # Single-Leg Bodyweight Squat
VOLUME REPS SETS BEST EFF BEST INT
2340 30 5 96.95 79
2+ ~87.5 BW x 6 x 1 EFF 90% INT 99%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 99%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 99%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 99%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 99%



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 September 06th