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IJzeren_Ruud
Age --- , BW 87
Join Date: 2015-06-19.
Following: 34.
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Your are on Monday 19, Oct 2015
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 83.5
Competition prep starts today! I'm very excited and motivated. Aiming to get 9 hours of sleep each day, no alcohol and cardio after every training for recovery. Goals for Nationals in december are: 200 squat, 145 bench, 250 deadlift. Going to run Sheiko 4 day program to reach that.

DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2417.5 18 6 187.5 187.5
0.1 ~120.55 105 x 5 x 1 EFF 64% INT 56%
0.1 ~135.65 122.5 x 4 x 1 EFF 72% INT 65%
0.1 ~152.35 142.5 x 3 x 1 EFF 81% INT 76%
0.5 ~167.9 PR 162.5 x 2 x 3 EFF 90% INT 87%
↑ went up really fast and with excellent form, really happy, hope my lower back stays injury free.
DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
1962.5 21 7 134.9 132.5
0.1 ~80.35 70 x 5 x 1 EFF 60% INT 53%
0.1 ~94.7 82.5 x 5 x 1 EFF 70% INT 62%
0.1 ~106.9 100 x 3 x 1 EFF 79% INT 75%
0.5 ~116.25 112.5 x 2 x 4 EFF 86% INT 85%
↑ easy reps, some uncomfort in right shoulder


DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2445 19 7 187.5 187.5
0.1 ~109.05 95 x 5 x 1 EFF 58% INT 51%
0.1 ~122.95 115 x 3 x 1 EFF 66% INT 61%
0.1 ~144.3 135 x 3 x 1 EFF 77% INT 72%
0.4 ~157.6 152.5 x 2 x 4 EFF 84% INT 81%
↑ almost injured my left wrist, a lot of strain on the outer ligament.


VOLUME REPS SETS BEST EFF BEST INT
1800 25 5 --- ---
~91.85 PR 80 x 5 x 1 EFF --- INT ---
~80.35 70 x 5 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
630 24 4 32.4 23
2+ ~31.3 PR 26.25 x 6 x 4 EFF 97% INT PR%


DELETE RENAME Records (PRs) # Abwheel Rollout
VOLUME REPS SETS BEST EFF BEST INT
2171 26 4 120.5 85.5
2+ ~89.25 BW x 3 x 2 EFF 74% INT 98%
↑ standing
2+ ~117.65 BW x 10 x 2 EFF 98% INT 98%
↑ from the knees to standing up position


Stretches and 10 min cardio on ellips @160 heartrate
Posts on October 19th