wait...
? Bakinye
Age --- , BW 80.6
Join Date: 2012-05-25.
Following: 8.
Insert Post:
Your are on Saturday 09, Jan 2021
Custom ~1RM (EFF) Factor = 34.
-- Bodyweight: 81.8
SBS W2D3

Eerst Bandpullaparts+Bench+KB Swing

VOLUME REPS SETS BEST EFF BEST INT
1250 21 5 110 110
0.2 ~54.4 40 x 10 x 1 EFF 49% INT 36%
0.1 ~68 60 x 5 x 1 EFF 62% INT 55%
0.1 ~85 80 x 3 x 1 EFF 77% INT 73%
0.2 ~103.05 100 x 2 x 1 EFF 94% INT 91%
↑ +belt,wraps
1 110 x 1 x 1 EFF 100% INT 100%
↑ makkelijk, kan volgende week wel zwaarder


Daarna SB Rows+Bench+Ab Wheel

VOLUME REPS SETS BEST EFF BEST INT
1625 25 5 70.85 62.5
2+ ~73.65 PR 65 x 5 x 5 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Tempo Pin Bench
VOLUME REPS SETS BEST EFF BEST INT
1520 19 5 87.85 77.5
2+ ~87.75 PR 80 x 4 x 4 EFF 100% INT PR%
↑ Wraps
2+ ~85 80 x 3 x 1 EFF 97% INT PR%


Eerste 3 sets, flarede ik te veel tijdens het laten zakken van de bar.
Vanaf set 4 gelet op minder flaren
Set 5 gefaald op rep 4

Squat sessie

KB Swing + Squat + Hanging leg raise

VOLUME REPS SETS BEST EFF BEST INT
2990 46 4 133.55 120
0.7 ~88.4 65 x 11 x 3 EFF 66% INT 54%
↑ Sleeves
0.3 ~88.4 65 x 13 x 1 EFF 66% INT 54%
Posts on January 09th