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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 22, Feb 2021
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1772 25 7 124 124
0.1 ~48.2 44 x 5 x 1 EFF 39% INT 35%
0.1 ~59.15 54 x 5 x 1 EFF 48% INT 44%
0.1 ~66.9 64 x 3 x 1 EFF 54% INT 52%
↑ warm up
0.1 ~87.6 80 x 5 x 1 EFF 71% INT 65%
0.1 ~96.2 92 x 3 x 1 EFF 78% INT 74%
0.2 ~106.65 102 x 3 x 1 EFF 86% INT 82%
↑ working sets
0.1 108 x 1 x 1 EFF 87% INT 87%
↑ TMx1



DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2800 25 5 164.3 162
0.2 ~122.65 112 x 5 x 1 EFF 75% INT 69%
0.2 ~122.65 112 x 5 x 1 EFF 75% INT 69%
0.2 ~122.65 112 x 5 x 1 EFF 75% INT 69%
0.2 ~122.65 112 x 5 x 1 EFF 75% INT 69%
0.2 ~122.65 112 x 5 x 1 EFF 75% INT 69%
↑ 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



VOLUME REPS SETS BEST EFF BEST INT
7020 90 3 99.45 80
2+ ~96.95 BW x 30 x 1 EFF 98% INT 98%
↑ Sec
2+ ~96.95 BW x 30 x 1 EFF 98% INT 98%
↑ Sec
2+ ~96.95 BW x 30 x 1 EFF 98% INT 98%
↑ Sec



DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
800 16 3 60 60
0.4 ~56.1 PR 50 x 6 x 1 EFF 93% INT 83%
0.3 ~54.75 50 x 5 x 1 EFF 91% INT 83%
0.3 ~54.75 50 x 5 x 1 EFF 91% INT 83%



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
96 48 3 95.75 77
0.2 ~2.5 2 x 16 x 1 EFF 3% INT 3%
0.2 ~2.5 2 x 16 x 1 EFF 3% INT 3%
0.2 ~2.5 2 x 16 x 1 EFF 3% INT 3%
Posts on February 22nd