wait...
? Bakinye
Age --- , BW 80.6
Join Date: 2012-05-25.
Following: 8.
Insert Post:
Your are on Thursday 07, Jan 2021
Custom ~1RM (EFF) Factor = 34.
-- Bodyweight: 81.8
SBS W2D2

Bench sessie

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

DELETE RENAME Records (PRs) # db bent over row
VOLUME REPS SETS BEST EFF BEST INT
1040 52 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 10 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
3235 56 5 91.55 70
0.3 ~64.6 47.5 x 10 x 1 EFF 71% INT 68%
2+ ~81.6 60 x 11 x 3 EFF 89% INT 86%
0.9 ~81.6 PR 60 x 13 x 1 EFF 89% INT 86%


Squat sessie

Eerst: KB Swings+Squat+Shoulder dislocations

VOLUME REPS SETS BEST EFF BEST INT
1285 13 4 214.2 200
0.1 ~68 60 x 5 x 1 EFF 32% INT 30%
0.1 ~109.7 100 x 4 x 1 EFF 51% INT 50%
0.1 ~148.75 140 x 3 x 1 EFF 69% INT 70%
↑ +belt wraps
0.1 165 x 1 x 1 EFF 77% INT 83%


De topsingle voelde zwaarder aan dan het eruit zag.
Kan volgende week wel zwaarder

Daarna: Kb Swings+Pause Squat+Hanging leg raise

VOLUME REPS SETS BEST EFF BEST INT
5200 40 10 159.4 150
2+ ~142.6 130 x 4 x 10 EFF 89% INT 87%
↑ +belt, wraps

Vanaf set 5 begon de reps te verslomen
Setcap van 10 gehaald en daarom gestopt
Posts on January 07th