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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Tuesday 24, Nov 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
2554 27 7 164.3 162
0.1 ~61.35 56 x 5 x 1 EFF 37% INT 35%
0.1 ~76.65 70 x 5 x 1 EFF 47% INT 43%
0.1 ~87.8 84 x 3 x 1 EFF 53% INT 52%
↑ warm up
0.1 ~113.9 104 x 5 x 1 EFF 69% INT 64%
0.1 ~123.35 118 x 3 x 1 EFF 75% INT 73%
0.3 ~144.55 132 x 5 x 1 EFF 88% INT 81%
↑ working sets
0.1 138 x 1 x 1 EFF 84% INT 85%
↑ TMx1



VOLUME REPS SETS BEST EFF BEST INT
3340 50 5 124 124
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 ~77.1 62 x 10 x 1 EFF 62% INT 50%
0.2 ~69.6 56 x 10 x 1 EFF 56% INT 45%
↑ BBB



DELETE RENAME Records (PRs) # Hanging Leg Raise
VOLUME REPS SETS BEST EFF BEST INT
5520 69 5 99.45 80
2+ ~99.45 BW x 14 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 14 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 14 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 14 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 13 x 1 EFF 100% INT 100%
↑ assistance work


extra work:
VOLUME REPS SETS BEST EFF BEST INT
7840 98 5 96.95 80
2+ ~99.45 BW x 20 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 20 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 20 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 19 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 19 x 1 EFF PR% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
300 10 1 37.3 30
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
1440 48 5 39.45 36
0.6 ~37.3 30 x 10 x 1 EFF 95% INT 83%
0.6 ~37.3 30 x 10 x 1 EFF 95% INT 83%
0.6 ~37.3 30 x 10 x 1 EFF 95% INT 83%
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%



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%
Posts on November 24th