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yoellbl
Age 28 , BW 107
Join Date: 2015-10-07.
Following: 6.
Insert Post:
Your are on Monday 17, Oct 2016
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 102.5
DELETE RENAME Records (PRs) # Bench press Paused
VOLUME REPS SETS BEST EFF BEST INT
6985 89 13 127.25 110
0.1 ~22.5 20 x 5 x 2 EFF 18% INT 18%
0.1 ~45 40 x 5 x 1 EFF 35% INT 36%
0.2 ~74.5 60 x 8 x 1 EFF 59% INT 55%
0.2 ~92.9 80 x 6 x 1 EFF 73% INT 73%
0.3 ~101.25 90 x 5 x 1 EFF 80% INT 82%
2+ ~111.2 105 x 3 x 5 EFF 87% INT 95%
2+ ~120 PR 90 x 20 x 2 EFF 94% INT 82%
↑ amrap sets


DELETE RENAME Records (PRs) # Neutral Grip Dumbell Press
VOLUME REPS SETS BEST EFF BEST INT
1600 40 4 --- ---
~53.35 PR 40 x 10 x 4 EFF --- INT ---
↑ weird movement but the good kind of weird


DELETE RENAME Records (PRs) # Bench press Incline
VOLUME REPS SETS BEST EFF BEST INT
1387.5 18 6 120 110
0.1 ~79.4 75 x 3 x 1 EFF 66% INT 68%
0.5 ~82.05 77.5 x 3 x 5 EFF 68% INT 70%
↑ way to easy


DELETE RENAME Records (PRs) # Cable overhead triceps extension
VOLUME REPS SETS BEST EFF BEST INT
1188 48 4 33.75 30
0.4 ~28 21 x 12 x 1 EFF 83% INT 70%
2+ ~34.65 PR 26 x 12 x 3 EFF PR% INT 87%


VOLUME REPS SETS BEST EFF BEST INT
4020 60 4 --- ---
~89.35 PR 67 x 15 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1920 48 4 93.1 87.5
0.9 ~53.35 40 x 12 x 4 EFF 57% INT 46%


VOLUME REPS SETS BEST EFF BEST INT
4920 48 4 --- ---
~136.65 PR BW x 12 x 4 EFF --- INT ---

superset
DELETE RENAME Records (PRs) # Hanging leg raises
VOLUME REPS SETS BEST EFF BEST INT
4920 48 4 142.65 107
2+ ~136.65 BW x 12 x 4 EFF 96% INT 96%


Crazy volume on the program, I do like it however.
This week will be crazy busy, hoping to be able to deadlift on thursday and then secondary benchday on friday
Posts on October 17th