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Exercises  3 
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 20, Nov 2020
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Barbell Squat
VOLUME REPS SETS BEST EFF BEST INT
2820 38 7 124 124
0.1 ~52.55 48 x 5 x 1 EFF 42% INT 39%
0.1 ~63.5 58 x 5 x 1 EFF 51% INT 47%
0.1 ~73.2 70 x 3 x 1 EFF 59% INT 56%
↑ warm up
0.1 ~83.25 76 x 5 x 1 EFF 67% INT 61%
0.2 ~96.4 88 x 5 x 1 EFF 78% INT 71%
0.3 ~109.5 100 x 5 x 1 EFF 88% INT 81%
↑ working sets
0.3 ~94.5 76 x 10 x 1 EFF 76% INT 61%
↑ TMx1



☒ DELETE ₪ RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2250 25 5 164.3 162
0.1 ~98.55 90 x 5 x 1 EFF 60% INT 56%
0.1 ~98.55 90 x 5 x 1 EFF 60% INT 56%
0.1 ~98.55 90 x 5 x 1 EFF 60% INT 56%
0.1 ~98.55 90 x 5 x 1 EFF 60% INT 56%
0.1 ~98.55 90 x 5 x 1 EFF 60% INT 56%
↑ FSL



☒ DELETE ₪ RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
500 50 5 79.55 70
0.1 ~12.45 10 x 10 x 1 EFF 16% INT 14%
0.1 ~12.45 10 x 10 x 1 EFF 16% INT 14%
0.1 ~12.45 10 x 10 x 1 EFF 16% INT 14%
0.1 ~12.45 10 x 10 x 1 EFF 16% INT 14%
0.1 ~12.45 10 x 10 x 1 EFF 16% INT 14%
↑ assistance work


extra work:
☒ DELETE ₪ RENAME Records (PRs) # Dead hang
VOLUME REPS SETS BEST EFF BEST INT
2640 33 3 99.45 80
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
↑ Sec
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
↑ Sec
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
↑ Sec



☒ DELETE ₪ RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
1196 26 3 60 60
0.4 ~55.7 46 x 9 x 1 EFF 93% INT 77%
0.4 ~55.7 46 x 9 x 1 EFF 93% INT 77%
0.3 ~54.25 46 x 8 x 1 EFF 90% INT 77%



☒ DELETE ₪ RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
60 15 3 95.75 77
0.1 ~4.4 4 x 5 x 1 EFF 5% INT 5%
0.1 ~4.4 4 x 5 x 1 EFF 5% INT 5%
0.1 ~4.4 4 x 5 x 1 EFF 5% INT 5%



☒ DELETE ₪ RENAME Records (PRs) # Single-Leg Bodyweight Squat
VOLUME REPS SETS BEST EFF BEST INT
2640 33 3 99.45 80
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Bodyweight Calf Raises
VOLUME REPS SETS BEST EFF BEST INT
2640 33 3 99.45 80
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
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Posts on November 20th