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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Sunday 10, Jan 2021
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1720 23 7 124 124
0.1 ~52.55 48 x 5 x 1 EFF 42% INT 39%
0.1 ~65.7 60 x 5 x 1 EFF 53% INT 48%
0.1 ~75.25 72 x 3 x 1 EFF 61% INT 58%
↑ warm up
0.1 ~87.8 84 x 3 x 1 EFF 71% INT 68%
0.1 ~98.25 94 x 3 x 1 EFF 79% INT 76%
0.2 ~110.8 106 x 3 x 1 EFF 89% INT 85%
↑ working sets
0.1 112 x 1 x 1 EFF 90% INT 90%
↑ TMx1



DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2550 25 5 164.3 162
0.1 ~111.7 102 x 5 x 1 EFF 68% INT 63%
0.1 ~111.7 102 x 5 x 1 EFF 68% INT 63%
0.1 ~111.7 102 x 5 x 1 EFF 68% INT 63%
0.1 ~111.7 102 x 5 x 1 EFF 68% INT 63%
0.1 ~111.7 102 x 5 x 1 EFF 68% INT 63%
↑ FSL



DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2100 50 5 79.55 70
0.3 ~52.2 42 x 10 x 1 EFF 66% INT 60%
0.3 ~52.2 42 x 10 x 1 EFF 66% INT 60%
0.3 ~52.2 42 x 10 x 1 EFF 66% INT 60%
0.3 ~52.2 42 x 10 x 1 EFF 66% INT 60%
0.3 ~52.2 42 x 10 x 1 EFF 66% INT 60%
↑ assistance work


extra work:
VOLUME REPS SETS BEST EFF BEST INT
4680 60 3 99.45 80
2+ ~96.95 BW x 20 x 1 EFF 98% INT 98%
↑ Sec
2+ ~96.95 BW x 20 x 1 EFF 98% INT 98%
↑ Sec
2+ ~96.95 BW x 20 x 1 EFF 98% INT 98%
↑ Sec
Posts on January 10th