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IJzeren_Ruud
Age --- , BW 85
Join Date: 2015-06-19.
Following: 32.
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Your are on Saturday 18, Jun 2016
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 84
Went in with the idea of just testing my openers, and at max doing a smooth second attempt, no grinder! Ended up setting PR's in all lifts (conventional PR at DL). 9/9 600kg and still not in the 400 Wilks club due to bodyweight :'(

Lifted conventional since my left leg was still not feeling comfortable.

My realistic goal for the WUCPC at 14th of July is 620 total: 207.5 squat 147.5 bench 265 deadlift

DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2685 22 9 211.05 200
0.1 ~67.5 60 x 5 x 1 EFF 32% INT 30%
0.1 ~112.5 100 x 5 x 1 EFF 53% INT 50%
0.1 ~136.35 125 x 4 x 1 EFF 65% INT 63%
0.1 ~158.8 150 x 3 x 1 EFF 75% INT 75%
0.1 165 x 1 x 1 EFF 78% INT 83%
0.1 180 x 1 x 1 EFF 85% INT 90%
0.2 190 x 1 x 1 EFF 90% INT 95%
↑ a bit too low of an opener perhaps
1 197.5 x 1 x 1 EFF 94% INT 99%
↑ just a little too high for an opener maybe
PR 202.5 x 1 x 1 EFF 96% INT PR%
↑ very smooth, weight only felt heavy when unracking


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
1767.5 19 8 140 140
0.1 ~67.5 60 x 5 x 1 EFF 48% INT 43%
0.1 ~90 80 x 5 x 1 EFF 64% INT 57%
0.1 ~105.9 100 x 3 x 1 EFF 76% INT 71%
0.1 ~118.3 115 x 2 x 1 EFF 84% INT 82%
0.1 125 x 1 x 1 EFF 89% INT 89%
0.2 132.5 x 1 x 1 EFF 95% INT 95%
↑ horrible hand-off by spotter, lost a lot of tension, still a really easy rep, so maybe a bit too light for an opener
0.5 137.5 x 1 x 1 EFF 98% INT 98%
↑ think this is a better opener
PR 142.5 x 1 x 1 EFF PR% INT PR%
↑ still moved pretty fast, didn't stick at all


VOLUME REPS SETS BEST EFF BEST INT
3005 22 9 221.15 215
0.1 ~67.5 60 x 5 x 1 EFF 31% INT 28%
0.1 ~112.5 100 x 5 x 1 EFF 51% INT 47%
0.1 ~157.5 140 x 5 x 1 EFF 71% INT 65%
0.1 ~185.15 180 x 2 x 1 EFF 84% INT 84%
0.1 200 x 1 x 1 EFF 90% INT 93%
1 215 x 1 x 1 EFF 97% INT 100%
1 230 x 1 x 1 EFF PR% INT PR%
↑ flew up
1 245 x 1 x 1 EFF PR% INT PR%
↑ flew up
PR 255 x 1 x 1 EFF PR% INT PR%
↑ still pretty fast, hips weren't very strong in the lockout though. Need to work on that, also according to Daniel the bar was too far away from my CoG at the bottom part of the lift.
Posts on June 18th