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IJzeren_Ruud
Age --- , BW 86
Join Date: 2015-06-19.
Following: 36.
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Your are on Friday 19, Jun 2015
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85
DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
1592.5 13 5 132.5 132.5
0.4 ~130.95 PR 122.5 x 3 x 1 EFF 99% INT 92%
↑ goal was 5 sets of 3 reps
0.3 ~126.6 122.5 x 2 x 1 EFF 96% INT 92%
↑ setup was bad
0.8 ~130.95 PR 122.5 x 3 x 2 EFF 99% INT 92%
0.3 ~126.6 122.5 x 2 x 1 EFF 96% INT 92%
↑ wanted a better pause, so only did 2 reps


DELETE RENAME Records (PRs) # Bench Press with Slingshot #bp
VOLUME REPS SETS BEST EFF BEST INT
980 8 4 --- ---
~106.9 100 x 3 x 1 EFF --- INT ---
~138.95 PR 130 x 3 x 1 EFF --- INT ---
↑ went up extremely easy, no slowing down on locking
140 x 1 x 1 EFF --- INT ---
↑ easy
PR 150 x 1 x 1 EFF --- INT ---
↑ still went up very fast, transition was noticable


DELETE RENAME Records (PRs) # Bench Press Spoto Press #bp
VOLUME REPS SETS BEST EFF BEST INT
2000 20 2 --- ---
~140.9 PR 100 x 10 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # Pull-ups chinups
VOLUME REPS SETS BEST EFF BEST INT
3725 35 6 --- ---
~119.75 PR BW x 10 x 1 EFF --- INT ---
~132.05 PR BW + 30 x 5 x 5 EFF --- INT ---
↑ first 4 sets went easy, last rep of last set was a grinder


DELETE RENAME Records (PRs) # Pull-ups wide-grip
VOLUME REPS SETS BEST EFF BEST INT
1275 15 1 --- ---
~119.75 PR BW x 15 x 1 EFF --- INT ---
↑ just to put some tension on the lats, to offset all the pressing of today


VOLUME REPS SETS BEST EFF BEST INT
940 20 2 --- ---
~66.25 PR 47 x 10 x 2 EFF --- INT ---
↑ had a bit of discomfort in the left elbow, so didn't do as many sets


VOLUME REPS SETS BEST EFF BEST INT
320 16 2 --- ---
~25.85 PR 20 x 8 x 2 EFF --- INT ---
↑ tired, didn't go up as smoothly as usually
Posts on June 19th