wait...
? Bakinye
Age --- , BW 81.3
Join Date: 2012-05-25.
Following: 8.
Insert Post:
Your are on Friday 16, Apr 2021
Custom ~1RM (EFF) Factor = 34.
-- Bodyweight: 81.3
--- Daily Lifts
min 6 reps op 65/100
SS SB pause rows, bandpullaparts, hanging leg raise

VOLUME REPS SETS BEST EFF BEST INT
570 10 4 73.3 65
0.1 ~42.5 40 x 3 x 1 EFF 58% INT 62%
0.1 60 x 1 x 1 EFF 82% INT 92%
↑ +belt
2+ ~69.05 65 x 3 x 1 EFF 94% INT 100%
↑ +wraps
2+ ~69.05 65 x 3 x 1 EFF 94% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
795 9 2 133.55 120
0.1 ~69.05 65 x 3 x 1 EFF 52% INT 54%
0.4 ~117.25 100 x 6 x 1 EFF 88% INT 83%
↑ +sleeves,straps



--- Main Lift
min 10 reps op 157.5

VOLUME REPS SETS BEST EFF BEST INT
2015 14 4 214.2 200
0.1 ~106.25 100 x 3 x 1 EFF 50% INT 50%
↑ +sleeves
140 x 1 x 1 EFF 65% INT 70%
↑ +belt
0.3 ~191.25 157.5 x 7 x 1 EFF 89% INT 79%
↑ +wraps
0.1 ~167.35 157.5 x 3 x 1 EFF 78% INT 79%


Viel mee, weinig grind
Beetje inzakken van bovenlichaam op laatste reps van eerste werkset

--- Supplemental
RM set: Squat
Halfset: Pause Squat
SS Spud Row SIngle Arm

VOLUME REPS SETS BEST EFF BEST INT
960 8 1 214.2 200
0.2 ~151.1 120 x 8 x 1 EFF 71% INT 60%
↑ +alleen sleeves

VOLUME REPS SETS BEST EFF BEST INT
1440 12 3 159.4 150
0.2 ~131.6 120 x 4 x 1 EFF 83% INT 80%
↑ +alleen sleeves
0.2 ~131.6 120 x 4 x 1 EFF 83% INT 80%
0.2 ~131.6 120 x 4 x 1 EFF 83% INT 80%


--- Accessories
Spud Row Single Arm
Pull-ups
Bulgarian Split Squat
SB Curls
Posts on April 16th