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IJzeren_Ruud
Age --- , BW 87.5
Join Date: 2015-06-19.
Following: 35.
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Your are on Wednesday 28, Oct 2015
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 83.5
Longggg training today. I'm exhausted, too exhausted for cardio yet again. Currently in an exam period, hopefuly I will have time for cardio after.

DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
3780 24 6 230 230
0.1 ~132.85 120 x 4 x 1 EFF 58% INT 52%
↑ up to knees and paused
0.1 ~160.55 145 x 4 x 1 EFF 70% INT 63%
↑ up to knees and paused
0.6 ~188.2 PR 170 x 4 x 4 EFF 82% INT 74%
↑ up to knees and paused


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
4557.5 51 11 134.9 132.5
0.1 ~80.35 70 x 5 x 1 EFF 60% INT 53%
0.1 ~94.1 85 x 4 x 1 EFF 70% INT 64%
0.1 ~106.9 100 x 3 x 1 EFF 79% INT 75%
0.4 ~120.25 112.5 x 3 x 2 EFF 89% INT 85%
0.4 ~124 120 x 2 x 2 EFF 92% INT 91%
0.2 ~120.25 112.5 x 3 x 1 EFF 89% INT 85%
0.2 ~114.8 100 x 5 x 1 EFF 85% INT 75%
0.2 ~105.4 PR 85 x 7 x 1 EFF 78% INT 64%
0.3 ~98.65 PR 70 x 14 x 1 EFF 73% INT 53%


DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
3900 24 7 230 230
0.1 ~132.85 120 x 4 x 1 EFF 58% INT 52%
0.1 ~160.55 145 x 4 x 1 EFF 70% INT 63%
0.2 ~188.2 PR 170 x 4 x 1 EFF 82% INT 74%
0.5 ~192.4 180 x 3 x 4 EFF 84% INT 78%


VOLUME REPS SETS BEST EFF BEST INT
1730 30 5 84.55 70
0.4 ~71.55 60 x 6 x 1 EFF 85% INT 86%
0.4 ~71.55 60 x 6 x 1 EFF 85% INT 86%
0.3 ~66.45 60 x 4 x 1 EFF 79% INT 86%
0.3 ~65.6 55 x 6 x 1 EFF 78% INT 79%
0.4 ~71.05 55 x 8 x 1 EFF 84% INT 79%


VOLUME REPS SETS BEST EFF BEST INT
2700 30 5 107.3 90
2+ ~107.3 90 x 6 x 5 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Abwheel Rollout
VOLUME REPS SETS BEST EFF BEST INT
3757.5 45 3 120.5 85.5
2+ ~117.65 BW x 15 x 3 EFF 98% INT 98%
↑ from the knees, to standing up position


Some stretches
Posts on October 28th