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? xzebition
Age --- , BW 95
Join Date: 2015-03-01.
Following: 1.
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Your are on Tuesday 22, Nov 2016
-- Bodyweight: 100
Wendler 5/3/1 - Offseason for Strength

Week 3

VOLUME REPS SETS BEST EFF BEST INT
2305 24 6 158.5 150
0.1 ~76.65 70 x 5 x 1 EFF 48% INT 47%
0.1 ~79.4 72.5 x 5 x 1 EFF 50% INT 48%
0.1 ~91.5 87.5 x 3 x 1 EFF 58% INT 58%
0.2 ~120.5 110 x 5 x 1 EFF 76% INT 73%
0.2 ~128.05 122.5 x 3 x 1 EFF 81% INT 82%
0.4 ~143.75 137.5 x 3 x 1 EFF 91% INT 92%


VOLUME REPS SETS BEST EFF BEST INT
1800 30 3 74.6 60
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Barbell Bent-over Row
VOLUME REPS SETS BEST EFF BEST INT
1800 30 3 74.6 60
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1440 36 3 49.75 40
2+ ~49.75 40 x 12 x 1 EFF 100% INT 100%
2+ ~49.75 40 x 12 x 1 EFF 100% INT 100%
2+ ~49.75 40 x 12 x 1 EFF 100% INT 100%


Weighted Sit-ups â 5kg plate held behind head for 10 reps
Hanging Leg Raises â 10 reps
Abdominal Wheel â 15 reps
Side Bends â 18kg for 20 reps/side

Conditioning, hard
1 circuit Tabata battle ropes
Posts on November 22nd