wait...
IJzeren_Ruud
Age --- , BW 86.6
Join Date: 2015-06-19.
Following: 36.
Insert Post:
Your are on Wednesday 11, Jan 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.5
DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
2575 27 9 145 145
0.1 ~80.35 70 x 5 x 1 EFF 55% INT 48%
0.1 ~88.55 80 x 4 x 1 EFF 61% INT 55%
0.2 ~101.55 95 x 3 x 2 EFF 70% INT 66%
0.2 ~114.9 107.5 x 3 x 2 EFF 79% INT 74%
0.3 ~118.85 115 x 2 x 3 EFF 82% INT 79%
↑ @9.5 not going as fast as 130 used to go for doubles. Form is way off.


DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
5470 37 11 255 255
0.1 ~80.35 70 x 5 x 1 EFF 32% INT 27%
0.1 ~126.3 110 x 5 x 1 EFF 50% INT 43%
0.1 ~137.8 120 x 5 x 1 EFF 54% INT 47%
↑ to the knees
0.1 ~160.55 145 x 4 x 1 EFF 63% INT 57%
↑ to the knees
0.2 ~181.7 170 x 3 x 2 EFF 71% INT 67%
↑ to the knees
0.2 ~203.1 190 x 3 x 2 EFF 80% INT 75%
↑ to the knees
0.3 ~211.85 205 x 2 x 3 EFF 83% INT 80%
↑ to the knees @7.5


DELETE RENAME Records (PRs) # Dumbell Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
1060 31 7 48.7 44
0.1 ~22.95 20 x 5 x 1 EFF 47% INT 45%
0.1 ~32.15 28 x 5 x 1 EFF 66% INT 64%
0.3 ~41.35 36 x 5 x 1 EFF 85% INT 82%
1.8 ~44.3 40 x 4 x 4 EFF 91% INT 91%
↑ @7


VOLUME REPS SETS BEST EFF BEST INT
700 50 5 16.9 12
2+ ~19.75 PR 14 x 10 x 5 EFF PR% INT PR%
↑ overstretched a bit perhaps on these


VOLUME REPS SETS BEST EFF BEST INT
2475 30 6 91.85 80
0.4 ~80.35 70 x 5 x 1 EFF 88% INT 88%
2+ ~97.6 PR 85 x 5 x 5 EFF PR% INT PR%
↑ @6 easy
Posts on January 11th