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IJzeren_Ruud
Age --- , BW 86
Join Date: 2015-06-19.
Following: 35.
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Your are on Wednesday 15, Feb 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84
DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2510 20 9 219.6 210
0.1 ~68.9 60 x 5 x 1 EFF 31% INT 29%
0.1 ~106.9 100 x 3 x 1 EFF 49% INT 48%
0.1 ~133.6 125 x 3 x 1 EFF 61% INT 60%
0.1 ~152.4 147.5 x 2 x 2 EFF 69% INT 70%
0.1 ~173.1 167.5 x 2 x 1 EFF 79% INT 80%
0.1 190 x 1 x 1 EFF 87% INT 90%
0.5 205 x 1 x 1 EFF 93% INT 98%
↑ balance shifted a bit too much towards the heels, causing a slight inbalance
PR 215 x 1 x 1 EFF 98% INT PR%
↑ good rep, although didn't hit proper depth


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
1650 19 8 145 145
0.1 ~68.9 60 x 5 x 1 EFF 48% INT 41%
0.1 ~74.85 70 x 3 x 1 EFF 52% INT 48%
0.1 ~90.85 85 x 3 x 1 EFF 63% INT 59%
0.1 ~103.35 100 x 2 x 2 EFF 71% INT 69%
0.1 ~116.25 112.5 x 2 x 1 EFF 80% INT 78%
0.1 125 x 1 x 1 EFF 86% INT 86%
0.1 135 x 1 x 1 EFF 93% INT 93%
↑ bar path was awful, but at least bench is getting back on old level


DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
2850 22 9 255 255
0.1 ~68.9 60 x 5 x 1 EFF 27% INT 24%
0.1 ~114.8 100 x 5 x 1 EFF 45% INT 39%
0.1 ~133.6 125 x 3 x 1 EFF 52% INT 49%
~155 150 x 2 x 1 EFF 61% INT 59%
0.1 ~180.85 175 x 2 x 2 EFF 71% INT 69%
200 x 1 x 1 EFF 78% INT 78%
0.1 225 x 1 x 1 EFF 88% INT 88%
0.5 250 x 1 x 1 EFF 98% INT 98%
↑ not the prettiest of reps


Did 10 min cardio @160bpm to get reduce lactic acid.
Posts on February 15th