wait...
? Bakinye
Age --- , BW 81.3
Join Date: 2012-05-25.
Following: 8.
Insert Post:
Your are on Wednesday 07, Apr 2021
Custom ~1RM (EFF) Factor = 34.
-- Bodyweight: 81.3
--- Daily Lifts
min 6 reps 62.5/100

VOLUME REPS SETS BEST EFF BEST INT
495 9 4 68 62.5
0.1 ~42.5 40 x 3 x 1 EFF 63% INT 64%
2 ~64.4 62.5 x 2 x 1 EFF 95% INT 100%
↑ +belt, wraps
2 ~64.4 62.5 x 2 x 1 EFF 95% INT 100%
2 ~64.4 62.5 x 2 x 1 EFF 95% INT 100%


eerste set ging redelijk
daarna was elke rep een grind
word tijd om binnenkort te switchen naar iets anders

VOLUME REPS SETS BEST EFF BEST INT
787.5 9 3 133.55 120
0.1 ~66.4 62.5 x 3 x 1 EFF 50% INT 52%
0.2 ~106.25 100 x 3 x 1 EFF 80% INT 83%
↑ +sleeves, straps
0.2 ~106.25 100 x 3 x 1 EFF 80% INT 83%


terug gestapt naar 6 reps voor normale progressie ipv 12 voor dubbele progressie

--- Main Lift
min 40 reps op 85

DELETE RENAME Records (PRs) # Bench Press TnG
VOLUME REPS SETS BEST EFF BEST INT
3940 48 7 132.6 122.5
0.1 ~68 60 x 5 x 1 EFF 51% INT 49%
0.1 ~85 80 x 3 x 1 EFF 64% INT 65%
0.4 ~115.6 85 x 11 x 1 EFF 87% INT 69%
↑ +belt, wraps
0.3 ~111.15 85 x 9 x 1 EFF 84% INT 69%
0.3 ~107.05 85 x 8 x 1 EFF 81% INT 69%
0.2 ~103.2 85 x 7 x 1 EFF 78% INT 69%
0.2 ~96.35 85 x 5 x 1 EFF 73% INT 69%


--- Supplemental
RM-set: 6-12
Halfsets: Paused
SS DB Row

DELETE RENAME Records (PRs) # Bench Press TnG
VOLUME REPS SETS BEST EFF BEST INT
720 9 1 132.6 122.5
0.3 ~104.6 80 x 9 x 1 EFF 79% INT 65%

VOLUME REPS SETS BEST EFF BEST INT
960 12 3 118.5 115
0.1 ~87.75 80 x 4 x 1 EFF 74% INT 70%
0.1 ~87.75 80 x 4 x 1 EFF 74% INT 70%
0.1 ~87.75 80 x 4 x 1 EFF 74% INT 70%


--- Accessories
DB Row
Spud Pullover
Dips
Tricep OH extension+ Facepulls
Hammer Curls
Posts on April 07th