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IJzeren_Ruud
Age --- , BW 87.5
Join Date: 2015-06-19.
Following: 35.
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Your are on Friday 06, May 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85
DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
2330 23 8 140 140
0.1 ~80.15 75 x 3 x 1 EFF 57% INT 54%
0.1 ~96.2 90 x 3 x 1 EFF 69% INT 64%
0.1 ~112.25 105 x 3 x 1 EFF 80% INT 75%
0.1 ~106.9 100 x 3 x 1 EFF 76% INT 71%
↑ plus 16kg chains
0.1 ~118.85 115 x 2 x 1 EFF 85% INT 82%
↑ plus 16kg chains, misread my schedule, was supposed to do 110
0.4 ~117.6 110 x 3 x 3 EFF 84% INT 79%
↑ plus 16kg chains


DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
5867.5 42 8 219.6 200
0.1 ~114.8 100 x 5 x 1 EFF 52% INT 50%
0.1 ~138.4 125 x 4 x 1 EFF 63% INT 63%
0.1 ~157.65 147.5 x 3 x 1 EFF 72% INT 74%
0.3 ~182.9 147.5 x 7 x 1 EFF 83% INT 74%
0.2 ~169.35 147.5 x 5 x 1 EFF 77% INT 74%
0.2 ~163.3 147.5 x 4 x 1 EFF 74% INT 74%
0.2 ~175.85 147.5 x 6 x 1 EFF 80% INT 74%
0.3 ~190.5 147.5 x 8 x 1 EFF 87% INT 74%
↑ tried to stay at 2min rest in between sets, in reality it was more like 2.5-3 min


DELETE RENAME Records (PRs) # Bench Press Spoto Press #bp
VOLUME REPS SETS BEST EFF BEST INT
2200 24 6 140.9 100
0.2 ~83.05 75 x 4 x 1 EFF 59% INT 75%
0.4 ~99.65 90 x 4 x 1 EFF 71% INT 90%
2+ ~110.7 100 x 4 x 1 EFF 79% INT 100%
2+ ~105.2 95 x 4 x 3 EFF 75% INT 95%


VOLUME REPS SETS BEST EFF BEST INT
728 28 4 36.65 28
2+ ~32.25 26 x 7 x 4 EFF 88% INT 93%


DELETE RENAME Records (PRs) # Triceps Rope Extension
VOLUME REPS SETS BEST EFF BEST INT
864 32 5 --- ---
~31 PR 24 x 8 x 1 EFF --- INT ---
~33.4 PR 28 x 6 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
660 30 3 32.3 25
2+ ~31 PR 22 x 10 x 3 EFF 96% INT 88%
↑ with straight bar
Posts on May 06th