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IJzeren_Ruud
Age --- , BW 87
Join Date: 2015-06-19.
Following: 34.
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Your are on Monday 23, Nov 2015
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.5
My confidence in my squat has grown a lot by the recent 200kg pr. I'm confident that if I stay injury free 210kg is attainable soon.

DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2305 17 9 200 200
0.1 ~106.9 100 x 3 x 1 EFF 53% INT 50%
0.1 ~117.6 110 x 3 x 1 EFF 59% INT 55%
0.1 ~138.95 130 x 3 x 1 EFF 69% INT 65%
0.2 ~155 150 x 2 x 2 EFF 78% INT 75%
0.1 170 x 1 x 2 EFF 85% INT 85%
0.1 172.5 x 1 x 2 EFF 86% INT 86%


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
2115 21 7 134.9 132.5
0.1 ~74.85 70 x 3 x 1 EFF 55% INT 53%
0.1 ~90.85 85 x 3 x 1 EFF 67% INT 64%
0.1 ~106.9 100 x 3 x 1 EFF 79% INT 75%
0.8 ~120.25 112.5 x 3 x 4 EFF 89% INT 85%


Only needed to squat once, but felt good today and was not in a hurry.
DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2200 16 5 200 200
0.1 ~106.9 100 x 3 x 1 EFF 53% INT 50%
0.1 ~128.3 120 x 3 x 1 EFF 64% INT 60%
0.1 ~149.65 140 x 3 x 1 EFF 75% INT 70%
0.3 ~183.7 PR 160 x 5 x 1 EFF 92% INT 80%
↑ Joey dared me
0.1 ~165.35 160 x 2 x 1 EFF 83% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
948 35 5 34.7 28
1.1 ~33.6 26 x 8 x 1 EFF 97% INT 93%
2+ ~34.7 28 x 7 x 1 EFF 100% INT 100%
1.1 ~33.6 26 x 8 x 1 EFF 97% INT 93%
2+ ~33.4 28 x 6 x 1 EFF 96% INT 100%
2+ ~33.4 28 x 6 x 1 EFF 96% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
4180 40 4 152.9 108.5
2+ ~147.25 BW + 20 x 10 x 4 EFF 96% INT 96%


VOLUME REPS SETS BEST EFF BEST INT
1267.5 15 3 93.55 85.5
2+ ~97 PR BW x 5 x 3 EFF PR% INT 99%
↑ negatives


Stretches
Posts on November 23rd