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Exercises  8 
? Bakinye
Age --- , BW 81.3
Join Date: 2012-05-25.
Following: 8.
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Your are on Tuesday 19, Jan 2021
Custom ~1RM (EFF) Factor = 34.
-- Bodyweight: 81.3
SBS W4D1

Eerst: Bandpullaparts+Bench+KB Swing

☒ DELETE ₪ RENAME Records (PRs) # Bench Press TnG
VOLUME REPS SETS BEST EFF BEST INT
1255 21 5 132.6 122.5
0.1 ~54.4 40 x 10 x 1 EFF 41% INT 33%
0.1 ~68 60 x 5 x 1 EFF 51% INT 49%
0.1 ~85 80 x 3 x 1 EFF 64% INT 65%
0.1 ~103.05 100 x 2 x 1 EFF 78% INT 82%
0.2 115 x 1 x 1 EFF 87% INT 94%
↑ +belt,wraps

De topsingle ging oke, te traag voor een verhoging


SB Row+Bench+Ab Wheel



☒ DELETE ₪ RENAME Records (PRs) # Pause Bench
VOLUME REPS SETS BEST EFF BEST INT
2700 30 6 118.5 115
1.4 ~102 90 x 5 x 6 EFF 86% INT 78%
↑ Wraps


Na 6 sets gestopt, laatse rep van set 5 en 6 waren grinders

zolen uit sabo gehaald, verschoven elke keer in de schoen

Deadlift Sessie

Opwarmen: KB Swing + RDL + Bandpulldowns
Werksets: KB Swing + RDL + Hanging Knee Raise

☒ DELETE ₪ RENAME Records (PRs) # rdl
VOLUME REPS SETS BEST EFF BEST INT
5085 56 5 166.6 125
0.2 ~81.6 60 x 10 x 1 EFF 49% INT 48%
1.5 ~132.6 97.5 x 11 x 3 EFF 80% INT 78%
0.6 ~132.6 97.5 x 13 x 1 EFF 80% INT 78%


Daarna BB Row+Dips+Bulgarian split squats
Voor nu de Split squats met BW om te kijken wat mijn knie er van vindt

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Posts on January 19th