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IJzeren_Ruud
Age --- , BW 86
Join Date: 2015-06-19.
Following: 36.
Insert Post:
Your are on Wednesday 09, Mar 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85
DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
2225 14 6 255 255
0.1 ~133.6 125 x 3 x 1 EFF 52% INT 49%
0.1 ~160.35 150 x 3 x 1 EFF 63% INT 59%
↑ to knees
0.3 ~180.85 175 x 2 x 4 EFF 71% INT 69%
↑ to knees


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
1060 12 3 140 140
0.1 ~91.85 80 x 5 x 1 EFF 66% INT 57%
0.1 ~99.65 90 x 4 x 1 EFF 71% INT 64%
0.1 ~106.9 100 x 3 x 1 EFF 76% INT 71%


DELETE RENAME Records (PRs) # Bench Press 2-Board #bp
VOLUME REPS SETS BEST EFF BEST INT
880 8 2 138.95 130
0.5 ~121.8 PR 110 x 4 x 2 EFF 88% INT 85%


DELETE RENAME Records (PRs) # Bench Press 1-board #bp
VOLUME REPS SETS BEST EFF BEST INT
735 6 2 127.5 127.5
1.5 ~130.95 PR 122.5 x 3 x 2 EFF PR% INT 96%


DELETE RENAME Records (PRs) # Bench Press 2-Board #bp
VOLUME REPS SETS BEST EFF BEST INT
260 2 1 138.95 130
2 ~134.35 130 x 2 x 1 EFF 97% INT 100%


DELETE RENAME Records (PRs) # Bench Press 1-board #bp
VOLUME REPS SETS BEST EFF BEST INT
260 2 1 127.5 127.5
2 ~134.35 PR 130 x 2 x 1 EFF PR% INT PR%
↑ was supposed to be 2-board


DELETE RENAME Records (PRs) # Bench Press 2-Board #bp
VOLUME REPS SETS BEST EFF BEST INT
260 2 1 138.95 130
2 ~134.35 130 x 2 x 1 EFF 97% INT 100%


DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
2870 17 7 255 255
0.1 ~133.6 125 x 3 x 1 EFF 52% INT 49%
0.1 ~160.35 150 x 3 x 1 EFF 63% INT 59%
↑ with double red bands (+30-40kg lockout)
0.1 ~187.05 175 x 3 x 1 EFF 73% INT 69%
↑ with double red bands (+30-40kg lockout)
0.3 ~196.35 190 x 2 x 4 EFF 77% INT 75%
↑ with double red bands (+30-40kg lockout)


DELETE RENAME Records (PRs) # Cable Tricips Extension
VOLUME REPS SETS BEST EFF BEST INT
49.3 38
11 x 1 x 1 EFF 22% INT 29%
↑ a ligament in my elbow was hurting, so stopped immediatly


DELETE RENAME Records (PRs) # Triceps Kickbacks
VOLUME REPS SETS BEST EFF BEST INT
640 40 4 18.1 14
2+ ~22.55 PR 16 x 10 x 4 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
552 32 3 28.4 22
1.1 ~25.35 18 x 10 x 2 EFF 89% INT 82%
0.4 ~22.55 PR 16 x 12 x 1 EFF 79% INT 73%


DELETE RENAME Records (PRs) # Hanging Leg Raises
VOLUME REPS SETS BEST EFF BEST INT
3400 40 4 121.2 86
2+ ~119.75 BW x 10 x 4 EFF 99% INT 99%
↑ very strict, getting better at these with strict form (entire upperback straight as well)


Stretches
Posts on March 09th