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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 30, Apr 2021
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
2002 26 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 ~85.75 82 x 3 x 1 EFF 69% INT 66%
0.1 ~98.25 94 x 3 x 1 EFF 79% INT 76%
0.4 ~116.7 104 x 6 x 1 EFF 94% INT 84%
↑ working sets
0.1 110 x 1 x 1 EFF 89% INT 89%
↑ 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


extra work:
VOLUME REPS SETS BEST EFF BEST INT
5772 74 3 99.45 80
2+ ~96.95 BW x 30 x 1 EFF 98% INT 98%
2+ ~96.95 BW x 22 x 1 EFF 98% INT 98%
2+ ~96.95 BW x 22 x 1 EFF 98% INT 98%
↑ seconds


DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
1100 22 3 60 60
0.5 ~58.95 PR 50 x 8 x 1 EFF 98% INT 83%
0.4 ~57.5 50 x 7 x 1 EFF 96% INT 83%
0.4 ~57.5 50 x 7 x 1 EFF 96% INT 83%


DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
72 36 3 95.75 77
0.1 ~2.5 2 x 12 x 1 EFF 3% INT 3%
0.1 ~2.5 2 x 12 x 1 EFF 3% INT 3%
0.1 ~2.5 2 x 12 x 1 EFF 3% INT 3%


DELETE RENAME Records (PRs) # Dumbbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
300 15 3 32.85 30
0.2 ~21.9 20 x 5 x 1 EFF 67% INT 67%
0.2 ~21.9 20 x 5 x 1 EFF 67% INT 67%
0.2 ~21.9 20 x 5 x 1 EFF 67% INT 67%


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 April 30th