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IJzeren_Ruud
Age --- , BW 87
Join Date: 2015-06-19.
Following: 32.
Insert Post:
Your are on Monday 31, Jul 2017
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 84.3
DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
3560 33 9 215 215
0.1 ~67.5 60 x 5 x 1 EFF 31% INT 28%
0.1 ~105.9 100 x 3 x 1 EFF 49% INT 47%
0.1 ~112.5 100 x 5 x 1 EFF 52% INT 47%
0.1 ~135 120 x 5 x 1 EFF 63% INT 56%
0.1 ~142.95 135 x 3 x 1 EFF 66% INT 63%
0.1 ~159.45 155 x 2 x 1 EFF 74% INT 72%
165 x 1 x 1 EFF 77% INT 77%
0.1 180 x 1 x 1 EFF 84% INT 84%
↑ @8.5 lost a bit of balance on right side
0.2 ~124.15 100 x 8 x 1 EFF 58% INT 47%


DELETE RENAME Records (PRs) # Romanian deadlift
VOLUME REPS SETS BEST EFF BEST INT
3540 41 4 140 105
0.1 ~67.5 60 x 5 x 1 EFF 48% INT 57%
2+ ~120 PR 90 x 12 x 3 EFF 86% INT 86%


DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
2880 32 2 263.55 255
0.5 ~120 PR 90 x 16 x 2 EFF 46% INT 35%


VOLUME REPS SETS BEST EFF BEST INT
1440 16 1 265 265
0.2 ~120 PR 90 x 16 x 1 EFF 45% INT 34%


DELETE RENAME Records (PRs) # Incline bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1950 38 5 78.75 70
0.2 ~56.25 50 x 5 x 1 EFF 71% INT 71%
↑ @7
0.4 ~67.5 60 x 5 x 1 EFF 86% INT 86%
↑ @7
0.3 ~62.05 50 x 8 x 1 EFF 79% INT 71%
↑ @9
0.7 ~66.65 PR 50 x 10 x 2 EFF 85% INT 71%
↑ @6, finally got the hang of it


DELETE RENAME Records (PRs) # Leg press single leg
VOLUME REPS SETS BEST EFF BEST INT
1400 20 2 73.35 55
2+ ~93.35 PR 70 x 10 x 2 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Triceps Rope Extension
VOLUME REPS SETS BEST EFF BEST INT
856 36 3 34.75 28
0.7 ~29.35 PR 22 x 14 x 1 EFF 84% INT 79%
1.4 ~34.65 26 x 10 x 1 EFF 100% INT 93%
0.9 ~32 24 x 12 x 1 EFF 92% INT 86%


VOLUME REPS SETS BEST EFF BEST INT
600 30 3 38.65 29
1 ~26.65 20 x 10 x 3 EFF 69% INT 69%


Also did some single leg bodyweight exercises
Posts on July 31st