wait...
racuna
Age 38 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Tuesday 15, Sep 2020
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
400 5 1 96.95 80
2+ ~87.6 BW x 5 x 1 EFF 90% INT 100%


DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2487 27 7 164.3 162
0.1 ~59.15 54 x 5 x 1 EFF 36% INT 33%
0.1 ~75.55 69 x 5 x 1 EFF 46% INT 43%
0.1 ~85.75 82 x 3 x 1 EFF 52% INT 51%
↑ warm up
0.1 ~111.7 102 x 5 x 1 EFF 68% INT 63%
0.1 ~119.2 114 x 3 x 1 EFF 73% INT 70%
0.2 ~140.2 128 x 5 x 1 EFF 85% INT 79%
↑ working sets
0.1 134 x 1 x 1 EFF 82% INT 83%
↑ TMx1


VOLUME REPS SETS BEST EFF BEST INT
3580 50 5 124 124
0.3 ~101.95 82 x 10 x 1 EFF 82% INT 66%
0.3 ~96.95 78 x 10 x 1 EFF 78% INT 63%
0.2 ~89.5 72 x 10 x 1 EFF 72% INT 58%
0.2 ~82.05 66 x 10 x 1 EFF 66% INT 53%
0.2 ~74.6 60 x 10 x 1 EFF 60% INT 48%
↑ BBB


DELETE RENAME Records (PRs) # Hanging Leg Raise
VOLUME REPS SETS BEST EFF BEST INT
5120 64 5 99.45 80
2+ ~99.45 BW x 13 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 13 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 13 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 13 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 12 x 1 EFF 100% INT 100%
↑ assistance work


extra work:
VOLUME REPS SETS BEST EFF BEST INT
7360 92 5 96.95 80
2+ ~99.45 BW x 19 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 19 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 18 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 18 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 18 x 1 EFF PR% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
480 16 1 37.3 30
2+ ~37.3 30 x 16 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
1260 42 5 39.45 36
0.5 ~36.3 30 x 9 x 1 EFF 92% INT 83%
0.5 ~36.3 30 x 9 x 1 EFF 92% INT 83%
0.5 ~35.4 30 x 8 x 1 EFF 90% INT 83%
0.5 ~35.4 30 x 8 x 1 EFF 90% INT 83%
0.5 ~35.4 30 x 8 x 1 EFF 90% INT 83%


DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
136 34 3 95.75 77
0.1 ~4.95 4 x 12 x 1 EFF 5% INT 5%
0.1 ~4.95 4 x 11 x 1 EFF 5% INT 5%
0.1 ~4.95 4 x 11 x 1 EFF 5% INT 5%
Posts on September 15th