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IJzeren_Ruud
Age --- , BW 85
Join Date: 2015-06-19.
Following: 32.
Insert Post:
Your are on Wednesday 30, Dec 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 85
DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
3700 29 5 200 200
0.1 ~105.9 100 x 3 x 1 EFF 53% INT 50%
0.1 ~127.05 120 x 3 x 1 EFF 64% INT 60%
0.1 ~144 140 x 2 x 1 EFF 72% INT 70%
0.1 160 x 1 x 1 EFF 80% INT 80%
0.6 ~173.35 PR 130 x 20 x 1 EFF 87% INT 65%
↑ huge 20rm pr, was a lot still in the tank though, think 140-150 is 20RM atm.


VOLUME REPS SETS BEST EFF BEST INT
3850 26 8 221.15 215
0.1 ~112.5 100 x 5 x 1 EFF 51% INT 47%
0.1 ~146.25 130 x 5 x 1 EFF 66% INT 60%
0.1 ~169.4 160 x 3 x 1 EFF 77% INT 74%
0.1 190 x 1 x 1 EFF 86% INT 88%
0.5 210 x 1 x 1 EFF 95% INT 98%
↑ wanted double, but wore wrong shorts which make the lockout really difficult.
0.2 ~195.45 190 x 2 x 1 EFF 88% INT 88%
0.2 ~174.55 160 x 4 x 1 EFF 79% INT 74%
0.2 ~180 160 x 5 x 1 EFF 81% INT 74%
↑ all sets with weightlifting shoes on and without belt


DELETE RENAME Records (PRs) # Clean and Press
VOLUME REPS SETS BEST EFF BEST INT
570 9 3 80 80
0.2 ~63.55 60 x 3 x 2 EFF 79% INT 75%
0.3 ~74.1 70 x 3 x 1 EFF 93% INT 88%


VOLUME REPS SETS BEST EFF BEST INT
224 22 2 19.85 16
0.5 ~16 12 x 12 x 1 EFF 81% INT 75%
0.2 ~10.65 8 x 10 x 1 EFF 54% INT 50%
↑ superset, gym was closing
Posts on December 30th