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11-09-2013 07:48 AM
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03-11-2013
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Recent Entries

Commonwealth/Oceania prep Week 6 (days 1-3)

by Arben on 11-09-2013 at 07:48 AM
Day 1
Squat
Est. 1RM: 206 kgs
160 x3 x1 @7 78% 480
167.5 x3 x1 @8.5 81% 503
175 x3 x1 @9 85% 525 236.7
165 x3 x1 @8.5 80% 495
162.5 x3 x1 @9 79% 488
Total NL 15 81% 2491 236.7

pin press (chest level)
Est. 1RM: 130 kgs
90 x5 x1 @7 69% 450
100 x5 x1 @9 77% 500 366.0
95 x5 x4 @8.5 73% 1900
Total NL 30 73% 2850 366

close grip bench press

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Commonwealth/Oceania prep Week 5

by Arben on 11-09-2013 at 07:43 AM
Day 1
Squat
Est. 1RM: 209 kgs
160 x4 x1 @8 77% 640
165 x4 x1 @8.5 79% 660 296.8
160 x4 x1 @8 77% 640
155 x4 x2 @8.5 74% 1240
Total NL 20 77% 3180 296.8

close grip bench press
Est. 1RM: 142 kgs
90 x6 x1 @7 63% 540
95 x6 x1 @7.5 67% 570
100 x6 x1 @8 71% 600
105 x6 x1 @9 74% 630 423.0
100 x6 x2 @9 71% 1200
Total NL 36 69% 3540 423
Totals

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Commonwealth/Oceania prep Week 4

by Arben on 11-09-2013 at 07:37 AM
Day 1

Squat
Est. 1RM: 206 kgs
160 x3 x1 @7 78% 480
170 x3 x1 @8 83% 510
175 x3 x1 @9 85% 525 240.3
165 x3 x1 @8.5 80% 495
Total NL 12 81% 2010 240.3

2ct pause bench press
Est. 1RM: 140 kgs
100 x5 x1 @7 72% 500
105 x5 x1 @8 75% 525
107.5 x5 x1 @9 77% 538 358.0
100 x5 x2 @9 72% 1000
Total NL 25 74% 2563 358
Totals NL 37 78% 4573 598.3

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Commonwealth/Oceania prep Week 3

by Arben on 11-09-2013 at 07:34 AM
Squat
Est. 1RM: 214 kgs
150 x5 x1 @7.5 70% 750
162.5 x5 x1 @8.5 76% 813 356.5
155 x5 x1 @8 73% 775
152.5 x5 x1 @9 71% 763
Total NL 20 73% 3101 356.5

2ct pause bench
Est. 1RM: 131 kgs
100 x4 x1 @7.5 76% 400
105 x4 x1 @9 80% 420 304.8
100 x4 x3 @9 76% 1200
Total NL 20 77% 2020 304.8
Totals NL 40 75% 5121 661.3

Comp bench press
Est. 1RM:

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Commonwealth/Oceania prep Week 3

by Arben on 11-09-2013 at 07:33 AM
Squat
Est. 1RM: 214 kgs
150 x5 x1 @7.5 70% 750
162.5 x5 x1 @8.5 76% 813 356.5
155 x5 x1 @8 73% 775
152.5 x5 x1 @9 71% 763
Total NL 20 73% 3101 356.5

2ct pause bench
Est. 1RM: 131 kgs
100 x4 x1 @7.5 76% 400
105 x4 x1 @9 80% 420 304.8
100 x4 x3 @9 76% 1200
Total NL 20 77% 2020 304.8
Totals NL 40 75% 5121 661.3
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