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Ijzersterk_ironauke
Age 24 , BW 96.5
Join Date: 2015-09-29.
Following: 20.
Insert Post:
Your are on Monday 19, Jun 2017
Custom ~1RM (EFF) Factor = 26.
-- Bodyweight: 96.4
DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2450 26 8 152.95 145
0.1 ~82.1 60 x 8 x 1 EFF 54% INT 41%
0.1 ~94.55 80 x 5 x 1 EFF 62% INT 55%
0.2 ~118.2 100 x 5 x 1 EFF 77% INT 69%
0.1 120 x 1 x 1 EFF 78% INT 83%
0.4 ~149.8 PR 132.5 x 4 x 1 EFF 98% INT 91%
↑ CHOO CHOO rpe10
1 140 x 1 x 3 EFF 92% INT 97%
↑ rpe8.5


little different setup:
-grip finger wider
-less arch
-less tension on triceps on way down

DELETE RENAME Records (PRs) # slingshot paused bench #bp
VOLUME REPS SETS BEST EFF BEST INT
1350 9 3 177.9 170
0.8 ~162.5 150 x 3 x 3 EFF 91% INT 88%


VOLUME REPS SETS BEST EFF BEST INT
1735.2 18 3 149.1 117.5
1 ~119.35 BW x 6 x 3 EFF 80% INT 82%
↑ wide grip - dead hang - slow descent


VOLUME REPS SETS BEST EFF BEST INT
1950 30 3 116.3 85
1.3 ~99.4 65 x 10 x 3 EFF 85% INT 76%
↑ full stretch


VOLUME REPS SETS BEST EFF BEST INT
1500 40 4 68.4 60
0.2 ~45.9 30 x 10 x 1 EFF 67% INT 50%
0.9 ~61.2 40 x 10 x 3 EFF 89% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
288 36 3 27.55 18
0.6 ~12.25 8 x 12 x 3 EFF 44% INT 44%


VOLUME REPS SETS BEST EFF BEST INT
336 24 3 27.55 20
0.8 ~19.15 14 x 8 x 3 EFF 70% INT 70%


DELETE RENAME Records (PRs) # hanging leg raises
VOLUME REPS SETS BEST EFF BEST INT
1446 15 3 148.35 97.5
2+ ~113.95 BW x 5 x 3 EFF 77% INT 99%
Posts on June 19th