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Exercises  8 
? Bakinye
Age --- , BW 81.3
Join Date: 2012-05-25.
Following: 8.
Insert Post:
Your are on Sunday 28, Feb 2021
Custom ~1RM (EFF) Factor = 34.
-- Bodyweight: 81.3
--- Daily Lifts

Minimum 6 reps op 50/140
Superset Bandpullaparts/hanging leg raise + Daily Lift

☒ DELETE ₪ RENAME Records (PRs) # Overhead Press
VOLUME REPS SETS BEST EFF BEST INT
720 15 4 68 62.5
0.1 ~42.5 40 x 3 x 1 EFF 63% INT 64%
0.2 ~54.85 50 x 4 x 1 EFF 81% INT 80%
↑ +Wraps, belt
0.2 ~54.85 50 x 4 x 1 EFF 81% INT 80%
0.2 ~54.85 50 x 4 x 1 EFF 81% INT 80%



☒ DELETE ₪ RENAME Records (PRs) # Pause Squat
VOLUME REPS SETS BEST EFF BEST INT
1440 14 4 159.4 150
0.1 ~68 60 x 5 x 1 EFF 43% INT 40%
0.1 ~106.25 100 x 3 x 1 EFF 67% INT 67%
↑ +Sleeves
0.4 ~148.75 140 x 3 x 1 EFF 93% INT 93%
↑ +Belt, Wraps
0.4 ~148.75 140 x 3 x 1 EFF 93% INT 93%

Tempo 3/4-1-0

Fysio zei tijdelijk grip verbreden en dan in de tussentijd een stretch gebruiken
Grip met ringvinger op ring, geen vreemde spanning


--- Main Lift

Minimum 20 reps op 142.5 en 10 reps op 152.5
Superset met Hanging leg raise

☒ DELETE ₪ RENAME Records (PRs) # Squat
VOLUME REPS SETS BEST EFF BEST INT
4375 30 5 214.2 200
0.3 ~179.45 142.5 x 8 x 1 EFF 84% INT 71%
↑ +sleeves,belt, wraps
0.3 ~185.2 152.5 x 7 x 1 EFF 86% INT 76%
0.1 ~162.05 152.5 x 3 x 1 EFF 76% INT 76%
0.2 ~173.05 142.5 x 7 x 1 EFF 81% INT 71%
0.2 ~161.5 142.5 x 5 x 1 EFF 75% INT 71%


--- Accessories
Chin ups
Bulgarian Split Squat
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