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IJzeren_Ruud
Age --- , BW 87
Join Date: 2015-06-19.
Following: 32.
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Your are on Monday 19, Oct 2015
Custom ~1RM (EFF) Factor = 36.
-- 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 ~118.15 105 x 5 x 1 EFF 63% INT 56%
0.1 ~133.65 122.5 x 4 x 1 EFF 71% INT 65%
0.1 ~150.9 142.5 x 3 x 1 EFF 80% INT 76%
0.5 ~167.15 PR 162.5 x 2 x 3 EFF 89% 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 7 132.5 132.5
0.1 ~78.75 70 x 5 x 1 EFF 59% INT 53%
0.1 ~92.8 82.5 x 5 x 1 EFF 70% INT 62%
0.1 ~105.9 100 x 3 x 1 EFF 80% INT 75%
0.5 ~115.7 112.5 x 2 x 4 EFF 87% 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 ~106.9 95 x 5 x 1 EFF 57% INT 51%
0.1 ~121.75 115 x 3 x 1 EFF 65% INT 61%
0.1 ~142.95 135 x 3 x 1 EFF 76% INT 72%
0.4 ~156.85 152.5 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 --- ---
~90 PR 80 x 5 x 1 EFF --- INT ---
~78.75 70 x 5 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
630 24 4 30.65 23
2+ ~30.5 PR 26.25 x 6 x 4 EFF 99% INT PR%


DELETE RENAME Records (PRs) # Abwheel Rollout
VOLUME REPS SETS BEST EFF BEST INT
2171 26 4 114 85.5
2+ ~88.4 BW x 3 x 2 EFF 78% INT 98%
↑ standing
2+ ~111.35 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