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IJzeren_Ruud
Age --- , BW 86.5
Join Date: 2015-06-19.
Following: 35.
Insert Post:
Your are on Wednesday 10, May 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84
DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
2290 25 8 145 145
0.1 ~68.9 60 x 5 x 1 EFF 48% INT 41%
0.1 ~86.1 75 x 5 x 1 EFF 59% INT 52%
0.1 ~99.65 90 x 4 x 1 EFF 69% INT 62%
0.1 ~112.25 105 x 3 x 1 EFF 77% INT 72%
0.2 ~124 120 x 2 x 2 EFF 86% INT 83%
0.2 ~118.85 115 x 2 x 2 EFF 82% INT 79%


DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
6065 39 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 ~143.5 125 x 5 x 1 EFF 56% INT 49%
0.1 ~166.05 150 x 4 x 1 EFF 65% INT 59%
0.2 ~187.05 175 x 3 x 2 EFF 73% INT 69%
0.1 ~203.1 190 x 3 x 1 EFF 80% INT 75%
0.1 ~213.8 200 x 3 x 1 EFF 84% INT 78%
0.3 ~222.15 215 x 2 x 2 EFF 87% INT 84%
0.3 ~238.05 PR 215 x 4 x 1 EFF 93% INT 84%
↑ @9, but not fatigued at all. Started getting hard because I get into wrong lockout position (knees lock while hips back). Going to rotate a lot more sumo in again, think on the long term I got a much higher 1RM to gain there.


DELETE RENAME Records (PRs) # Low pin press #bp
VOLUME REPS SETS BEST EFF BEST INT
3380 37 7 --- ---
~68.9 60 x 5 x 1 EFF --- INT ---
~95.4 80 x 6 x 1 EFF --- INT ---
~119.25 PR 100 x 6 x 1 EFF --- INT ---
~114.8 100 x 5 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
810 40 4 36.65 28
0.3 ~25.35 18 x 10 x 1 EFF 69% INT 64%
1.2 ~29.6 21 x 10 x 3 EFF 81% INT 75%
↑ slow eccentric


DELETE RENAME Records (PRs) # Machine Cable Rows
VOLUME REPS SETS BEST EFF BEST INT
1344 32 4 62 48
2+ ~54.25 42 x 8 x 4 EFF 88% INT 88%


DELETE RENAME Records (PRs) # Leg press single leg
VOLUME REPS SETS BEST EFF BEST INT
2750 50 5 --- ---
~77.5 PR 55 x 10 x 5 EFF --- INT ---
↑ focussing on keeping the knee over the small toe, quite tiring on the quad, glute and abductor
Posts on May 10th