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ijzersterk_pouja
Age --- , BW 77.8
Join Date: 2015-06-20.
Following: 21.
Insert Post:
Your are on Saturday 14, Apr 2018
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 78
DELETE RENAME Records (PRs) # highbar squat #sq
VOLUME REPS SETS BEST EFF BEST INT
2280 18 6 155.55 150
0.5 ~126.3 120 x 3 x 3 EFF 81% INT 80%
0.5 ~136.85 130 x 3 x 2 EFF 88% INT 87%
0.4 ~147.35 140 x 3 x 1 EFF 95% INT 93%
↑ technical RPE@10 I blame the shitty bar that I had to use


VOLUME REPS SETS BEST EFF BEST INT
1000 25 5 --- ---
~44.45 PR 40 x 5 x 5 EFF --- INT ---
↑ You place the bar below your but and shrug and you elevate your elbows up felt way better than normal shrugs


VOLUME REPS SETS BEST EFF BEST INT
1170 15 5 85.55 78.5
2+ ~82.1 BW x 3 x 5 EFF 96% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
2340 30 3 101.95 79
2+ ~100.65 BW x 10 x 3 EFF 99% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
2340 30 3 101.8 78.9
2+ ~100.65 BW x 10 x 3 EFF 99% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
1024 32 4 46.05 38
2 ~38.8 32 x 8 x 4 EFF 84% INT 84%


DELETE RENAME Records (PRs) # db shoulder press
VOLUME REPS SETS BEST EFF BEST INT
630 60 6 36.55 32
0.3 ~3.85 3 x 10 x 3 EFF 11% INT 9%
0.7 ~23.25 18 x 10 x 3 EFF 64% INT 56%


+biceps
+some random BW exercises
Posts on April 14th