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
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% |
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% |
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% |
0.4
~148.75
|
140
x
3 x
1
|
|
EFF
93%
INT 93% |
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
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% |
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