Wednesday, November 27, 2019
RAW SQUAT (202 kg | 445.33 lb) |
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| Sets | Reps | Weight | Effort (RPE) | Success | % 1RM |
|---|---|---|---|---|---|
| 1 | 8 | 60 kg (132.28 lb) | Very easy (1) | ✔ | 29.7 % |
| 1 | 8 | 80 kg (176.37 lb) | Very easy (1) | ✔ | 39.6 % |
| 1 | 6 | 100 kg (220.46 lb) | Easy (2-3) | ✔ | 49.5 % |
| 1 | 6 | 120 kg (264.55 lb) | Medium (4-6) | ✔ | 59.41 % |
| 1 | 6 | 140 kg (308.65 lb) | Medium (4-6) | ✔ | 69.31 % |
| 1 | 7 | 155 kg (341.72 lb) | Medium (4-6) | ✔ | 76.73 % |
PAUSE RAW BENCH PRESS (150 kg | 330.69 lb) |
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| Sets | Reps | Weight | Effort (RPE) | Success | % 1RM |
|---|---|---|---|---|---|
| 2 | 8 | 60 kg (132.28 lb) | Very easy (1) | ✔ | 40 % |
| 1 | 8 | 80 kg (176.37 lb) | Easy (2-3) | ✔ | 53.33 % |
| 1 | 6 | 100 kg (220.46 lb) | Medium (4-6) | ✔ | 66.67 % |
| 1 | 6 | 110 kg (242.51 lb) | Medium (4-6) | ✔ | 73.33 % |
| 1 | 7 | 115 kg (253.53 lb) | Hard (7-8) | ✔ | 76.67 % |
RAW DEADLIFT (255 kg | 562.18 lb) |
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| Sets | Reps | Weight | Effort (RPE) | Success | % 1RM |
|---|---|---|---|---|---|
| 1 | 8 | 62 kg (136.69 lb) | Very easy (1) | ✔ | 24.31 % |
| 1 | 6 | 102 kg (224.87 lb) | Very easy (1) | ✔ | 40 % |
| 1 | 6 | 142 kg (313.06 lb) | Medium (4-6) | ✔ | 55.69 % |
| 1 | 6 | 182 kg (401.24 lb) | Medium (4-6) | ✔ | 71.37 % |
| 1 | 6 | 192 kg (423.29 lb) | Medium (4-6) | ✔ | 75.29 % |
INCLINE BENCH PRESS (120 kg | 264.55 lb) |
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| Sets | Reps | Weight | Effort (RPE) | Success | % 1RM |
|---|---|---|---|---|---|
| 3 | 6 | 100 kg (220.46 lb) | Medium (4-6) | ✔ | 83.33 % |
FLAT DUMBBELL PRESS (65.04 kg | 143.39 lb)* |
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| Sets | Reps | Weight | Effort (RPE) | Success | % 1RM |
|---|---|---|---|---|---|
| 1 | 6 | 48 kg (105.82 lb) | Easy (2-3) | ✔ | 73.8 % |
| 1 | 6 | 50 kg (110.23 lb) | Medium (4-6) | ✔ | 76.87 % |
| 1 | 6 | 52 kg (114.64 lb) | Medium (4-6) | ✔ | 79.95 % |
INCLINE CURLS MACHINE (27.22 kg | 60 lb) |
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| Sets | Reps | Weight | Effort (RPE) | Success | % 1RM |
|---|---|---|---|---|---|
| 3 | 10 | 27.22 kg (60 lb) | Medium (4-6) | ✔ | 100 % |
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Tonnage: 15750.47 kg
Volume: 182
Sets: 26
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