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IJzeren_Ruud
Age --- , BW 86.5
Join Date: 2015-06-19.
Following: 32.
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Your are on Friday 18, Nov 2016
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 85.3
Assessment @IronHouseUtrecht

DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2547.5 21 9 211.05 202.5
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 49%
0.1 ~136.35 125 x 4 x 1 EFF 65% INT 62%
0.1 ~151.7 147.5 x 2 x 1 EFF 72% INT 73%
0.1 165 x 1 x 1 EFF 78% INT 81%
0.1 180 x 1 x 1 EFF 85% INT 89%
0.2 192.5 x 1 x 1 EFF 91% INT 95%
↑ misgrooved a bit, but managed to recover
1 205 x 1 x 1 EFF 97% INT PR%
↑ okay rep
PR 210 x 1 x 1 EFF 100% INT PR%
↑ went smoother than that 192.5, I think opening 200 on NK is realistic and hope to end at 215


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
1885 21 8 142.5 142.5
0.1 ~67.5 60 x 5 x 1 EFF 47% INT 42%
0.1 ~84.4 75 x 5 x 1 EFF 59% INT 53%
0.1 ~98.2 90 x 4 x 1 EFF 69% INT 63%
0.1 ~111.2 105 x 3 x 1 EFF 78% INT 74%
0.1 120 x 1 x 1 EFF 84% INT 84%
0.1 130 x 1 x 1 EFF 91% INT 91%
0.5 140 x 1 x 1 EFF 98% INT 98%
↑ speed-rep, semi paused
PR 145 x 1 x 1 EFF PR% INT PR%
↑ grinder, lost a lot of tension during long set-up. Bar was motionless for a split second, but can't call it paused.


VOLUME REPS SETS BEST EFF BEST INT
2030 17 6 265 265
0.1 ~67.5 60 x 5 x 1 EFF 25% INT 23%
0.1 ~123.75 110 x 5 x 1 EFF 47% INT 42%
0.1 ~148.25 140 x 3 x 1 EFF 56% INT 53%
0.1 ~174.85 170 x 2 x 1 EFF 66% INT 64%
200 x 1 x 1 EFF 75% INT 75%
0.1 220 x 1 x 1 EFF 83% INT 83%
↑ not as fast as I'd hoped, not doing deadlifts for a while had more effect than expected.
Posts on November 18th