wait...
? Bakinye
Age --- , BW 81.3
Join Date: 2012-05-25.
Following: 8.
Insert Post:
Your are on Sunday 24, Jan 2021
Custom ~1RM (EFF) Factor = 34.
-- Bodyweight: 81.3
SBS W4D4

Bench sessie

Opwarmen: Bandpullaparts+Bench+KB Swing
Werksets: DB Rows+Bench+Ab Wheel

DELETE RENAME Records (PRs) # db bent over row
VOLUME REPS SETS BEST EFF BEST INT
1080 54 4 27.2 20
2+ ~27.2 20 x 15 x 1 EFF 100% INT 100%
2+ ~27.2 20 x 15 x 1 EFF 100% INT 100%
2+ ~27.2 20 x 12 x 1 EFF 100% INT 100%
2+ ~27.2 20 x 12 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # SB Bench Close Grip
VOLUME REPS SETS BEST EFF BEST INT
3120 56 5 85 70
0.3 ~64.6 47.5 x 10 x 1 EFF 76% INT 68%
1.8 ~78.2 57.5 x 11 x 3 EFF 92% INT 82%
0.7 ~78.2 PR 57.5 x 13 x 1 EFF 92% INT 82%


Deadlift sessie

KB Swing+Sumo+Bandpulldowns

VOLUME REPS SETS BEST EFF BEST INT
1890 16 6 261.8 242.5
0.1 ~68 60 x 5 x 1 EFF 26% INT 25%
0.1 ~109.7 100 x 4 x 1 EFF 42% INT 41%
0.1 ~148.75 140 x 3 x 1 EFF 57% INT 58%
↑ +straps
0.1 ~185.45 180 x 2 x 1 EFF 71% INT 74%
↑ +belt
0.1 200 x 1 x 1 EFF 76% INT 82%
0.1 210 x 1 x 1 EFF 80% INT 87%


Topsingle ging goed, kan omhoog

Kb Swing+Pause Sumo+Hanging knee raise

VOLUME REPS SETS BEST EFF BEST INT
3150 20 4 183.3 172.5
2+ ~178.5 PR 157.5 x 5 x 4 EFF 97% INT 91%


Set 3: Gekke spanning op linkerhamstring en rechterknie tijdens gecontroleerde daling
Set 4: Spanning werd erger in linkerhamstring, kon niet meer gecontroleerd laten zakken
Begon ook meer vd last naar rechts te verplaatsen
Gestopt
Posts on January 24th