wait...
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 28, Jan 2021
---hidden BW---
DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
956 37 6 87.6 82
0.1 ~24.1 22 x 5 x 1 EFF 28% INT 27%
0.1 ~28.5 26 x 5 x 1 EFF 33% INT 32%
~33.45 32 x 3 x 1 EFF 38% INT 39%
↑ warm up
0.1 ~27.35 22 x 10 x 1 EFF 31% INT 27%
0.1 ~30.65 26 x 8 x 1 EFF 35% INT 32%
0.1 ~35.9 32 x 6 x 1 EFF 41% INT 39%
↑ deload



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
956 37 6 94.1 94
0.1 ~24.1 22 x 5 x 1 EFF 26% INT 23%
0.1 ~28.5 26 x 5 x 1 EFF 30% INT 28%
~33.45 32 x 3 x 1 EFF 36% INT 34%
↑ warm up
0.1 ~27.35 22 x 10 x 1 EFF 29% INT 23%
0.1 ~30.65 26 x 8 x 1 EFF 33% INT 28%
0.1 ~35.9 32 x 6 x 1 EFF 38% INT 34%
↑ deload



DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
256 16 8 54 54
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
↑ speed work



VOLUME REPS SETS BEST EFF BEST INT
1404 18 3 96.95 80
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%



DELETE RENAME Records (PRs) # Single-Leg Bodyweight Squat
VOLUME REPS SETS BEST EFF BEST INT
234 3 3 99.45 80
0.5 BW x 1 x 1 EFF 78% INT 98%
0.5 BW x 1 x 1 EFF 78% INT 98%
0.5 BW x 1 x 1 EFF 78% INT 98%
Posts on January 28th