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IJzeren_Ruud
Age --- , BW 85
Join Date: 2015-06-19.
Following: 32.
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Your are on Wednesday 15, Feb 2017
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 84
DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2510 20 9 211.05 210
0.1 ~67.5 60 x 5 x 1 EFF 32% INT 29%
0.1 ~105.9 100 x 3 x 1 EFF 50% INT 48%
0.1 ~132.35 125 x 3 x 1 EFF 63% INT 60%
0.1 ~151.7 147.5 x 2 x 2 EFF 72% INT 70%
0.1 ~172.3 167.5 x 2 x 1 EFF 82% INT 80%
0.1 190 x 1 x 1 EFF 90% INT 90%
0.5 205 x 1 x 1 EFF 97% INT 98%
↑ balance shifted a bit too much towards the heels, causing a slight inbalance
PR 215 x 1 x 1 EFF PR% 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 ~67.5 60 x 5 x 1 EFF 47% INT 41%
0.1 ~74.1 70 x 3 x 1 EFF 51% INT 48%
0.1 ~90 85 x 3 x 1 EFF 62% INT 59%
0.1 ~102.85 100 x 2 x 2 EFF 71% INT 69%
0.1 ~115.7 112.5 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 ~67.5 60 x 5 x 1 EFF 26% INT 24%
0.1 ~112.5 100 x 5 x 1 EFF 44% INT 39%
0.1 ~132.35 125 x 3 x 1 EFF 52% INT 49%
~154.3 150 x 2 x 1 EFF 61% INT 59%
0.1 ~180 175 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