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IJzeren_Ruud
Age --- , BW 85.5
Join Date: 2015-06-19.
Following: 33.
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Your are on Friday 14, Jul 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.1
DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
5052.5 33 7 255 255
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 ~149.65 140 x 3 x 1 EFF 59% INT 55%
0.1 ~180.85 157.5 x 5 x 1 EFF 71% INT 62%
0.2 ~206.65 180 x 5 x 1 EFF 81% INT 71%
200 x 1 x 1 EFF 78% INT 78%
↑ single to get used to straps and belt
0.5 ~276.3 PR 205 x 9 x 1 EFF PR% INT 80%
↑ AMRAP @10, not completely satisfied, wanted 12


DELETE RENAME Records (PRs) # Front Squat #sq
VOLUME REPS SETS BEST EFF BEST INT
4002.5 49 9 142.5 142.5
0.1 ~45.95 40 x 5 x 1 EFF 32% INT 28%
0.1 ~80.35 70 x 5 x 1 EFF 56% INT 49%
0.1 ~106.2 92.5 x 5 x 1 EFF 75% INT 65%
0.2 ~120.55 105 x 5 x 1 EFF 85% INT 74%
0.4 ~128.3 120 x 3 x 2 EFF 90% INT 84%
↑ last set @9.5, midback is tired
0.2 ~122.95 115 x 3 x 1 EFF 86% INT 81%
↑ @8.5 took some weight off
0.4 ~98.65 70 x 10 x 2 EFF 69% INT 49%


VOLUME REPS SETS BEST EFF BEST INT
6500 50 5 126.8 90
2+ ~183.2 PR 130 x 10 x 5 EFF PR% INT PR%


Also did some ab exercises
Posts on July 14th