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IJzeren_Ruud
Age --- , BW 86
Join Date: 2015-06-19.
Following: 28.
Insert Post:
Your are on Monday 08, Jan 2018
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 86
DELETE RENAME Records (PRs) # Squat High Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
6497.5 54 12 201.7 200
0.1 ~56.25 50 x 5 x 2 EFF 28% INT 25%
0.1 ~101.25 90 x 5 x 1 EFF 50% INT 45%
0.1 ~135 120 x 5 x 1 EFF 67% INT 60%
0.1 ~152.75 140 x 4 x 1 EFF 76% INT 70%
0.1 ~164.55 160 x 2 x 1 EFF 82% INT 80%
0.1 175 x 1 x 1 EFF 87% INT 88%
↑ @6
0.1 182.5 x 1 x 1 EFF 90% INT 91%
↑ @7.5
0.6 ~213.35 PR 160 x 11 x 1 EFF PR% INT 80%
↑ @9.5
0.4 ~146.25 130 x 5 x 3 EFF 73% INT 65%
↑ @6 keeping knees forward


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
3625 40 8 145 145
0.1 ~67.5 60 x 5 x 1 EFF 47% INT 41%
0.1 ~84.4 75 x 5 x 1 EFF 58% INT 52%
0.1 ~101.25 90 x 5 x 1 EFF 70% INT 62%
0.8 ~112.5 100 x 5 x 5 EFF 78% INT 69%
↑ first rep long pause


VOLUME REPS SETS BEST EFF BEST INT
2382 36 6 101.8 87
0.1 ~36 32 x 5 x 1 EFF 35% INT 37%
0.1 ~58.5 52 x 5 x 1 EFF 57% INT 60%
0.5 ~89.4 72 x 8 x 1 EFF 88% INT 83%
1.6 ~89.4 77 x 6 x 3 EFF 88% INT 89%


DELETE RENAME Records (PRs) # Barbell Biceps Curls
VOLUME REPS SETS BEST EFF BEST INT
870 60 4 --- ---
~19.35 PR 14.5 x 15 x 4 EFF --- INT ---
↑ pronated grip on straight bar


DELETE RENAME Records (PRs) # Bench Press Close-Grip #bp
VOLUME REPS SETS BEST EFF BEST INT
2440 38 4 124.4 120
0.2 ~80 PR 60 x 10 x 1 EFF 64% INT 50%
0.2 ~99.3 PR 80 x 8 x 1 EFF 80% INT 67%
↑ feet-up
0.4 ~80 PR 60 x 10 x 2 EFF 64% INT 50%
↑ feet-up


Also did some (side) planks and clam shells
Posts on January 08th