wait...
? Bakinye
Age --- , BW 82.4
Join Date: 2012-05-25.
Following: 8.
Insert Post:
Your are on Thursday 10, Sep 2020
Custom ~1RM (EFF) Factor = 34.
-- Bodyweight: 79
A2S W3D3
Wenning warmup
VOLUME REPS SETS BEST EFF BEST INT
6090 38 10 261.8 242.5
0.1 ~79.35 70 x 5 x 1 EFF 30% INT 29%
0.1 ~127.5 120 x 3 x 1 EFF 49% INT 49%
0.1 ~170 160 x 3 x 1 EFF 65% INT 66%
↑ +straps
0.1 ~185.45 180 x 2 x 1 EFF 71% INT 74%
↑ +belt
0.1 ~206.05 200 x 2 x 1 EFF 79% INT 82%
↑ traag
0.5 ~191.25 180 x 3 x 4 EFF 73% INT 74%
0.4 ~244.8 180 x 11 x 1 EFF 94% INT 74%

Sets op squats en deadlifts weer teruggebracht naar de oorspronkelijke 5 ipv 7. Toch teveel volume, last van knie
DELETE RENAME Records (PRs) # Bench Close Grip
VOLUME REPS SETS BEST EFF BEST INT
4345 60 12 111.4 110
0.1 ~45.35 40 x 5 x 1 EFF 41% INT 36%
0.1 ~68 60 x 5 x 1 EFF 61% INT 55%
0.1 ~85 80 x 3 x 1 EFF 76% INT 73%
↑ +belt
0.1 ~92.75 90 x 2 x 1 EFF 83% INT 82%
↑ +wraps
0.2 ~103.05 100 x 2 x 1 EFF 93% INT 91%
0.9 ~85 75 x 5 x 6 EFF 76% INT 68%
0.4 ~102 PR 75 x 13 x 1 EFF 92% INT 68%

VOLUME REPS SETS BEST EFF BEST INT
1100 55 3 40.8 30
0.7 ~27.2 20 x 22 x 1 EFF 67% INT 67%
0.5 ~27.2 20 x 18 x 1 EFF 67% INT 67%
0.5 ~27.2 20 x 15 x 1 EFF 67% INT 67%

Andere rug oefening gekozen, last van onderrug
VOLUME REPS SETS BEST EFF BEST INT
1470 70 3 --- ---
~28.55 PR 21 x 30 x 1 EFF --- INT ---
~28.55 21 x 20 x 1 EFF --- INT ---
~28.55 21 x 20 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
647.5 37 3 23.8 17.5
2+ ~23.8 PR 17.5 x 17 x 1 EFF 100% INT 100%
2+ ~23.8 17.5 x 12 x 1 EFF 100% INT 100%
2+ ~22.05 17.5 x 8 x 1 EFF 93% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
1260 63 3 --- ---
~27.2 20 x 25 x 1 EFF --- INT ---
~27.2 20 x 20 x 1 EFF --- INT ---
~27.2 20 x 18 x 1 EFF --- INT ---

Posts on September 10th