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IJzeren_Ruud
Age --- , BW 87
Join Date: 2015-06-19.
Following: 34.
Insert Post:
Your are on Monday 31, Jul 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.3
DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
3560 33 9 225.45 215
0.1 ~68.9 60 x 5 x 1 EFF 31% INT 28%
0.1 ~106.9 100 x 3 x 1 EFF 47% INT 47%
0.1 ~114.8 100 x 5 x 1 EFF 51% INT 47%
0.1 ~137.8 120 x 5 x 1 EFF 61% INT 56%
0.1 ~144.3 135 x 3 x 1 EFF 64% INT 63%
0.1 ~160.15 155 x 2 x 1 EFF 71% INT 72%
165 x 1 x 1 EFF 73% INT 77%
0.1 180 x 1 x 1 EFF 80% INT 84%
↑ @8.5 lost a bit of balance on right side
0.2 ~129.15 100 x 8 x 1 EFF 57% INT 47%


DELETE RENAME Records (PRs) # Romanian deadlift
VOLUME REPS SETS BEST EFF BEST INT
3540 41 4 147.95 105
0.1 ~68.9 60 x 5 x 1 EFF 47% INT 57%
2+ ~126.8 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 2 276.3 255
0.5 ~126.8 PR 90 x 16 x 2 EFF 46% INT 35%


VOLUME REPS SETS BEST EFF BEST INT
1440 16 1 265 265
0.2 ~126.8 PR 90 x 16 x 1 EFF 48% INT 34%


DELETE RENAME Records (PRs) # Incline bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1950 38 5 80.35 70
0.2 ~57.4 50 x 5 x 1 EFF 71% INT 71%
↑ @7
0.4 ~68.9 60 x 5 x 1 EFF 86% INT 86%
↑ @7
0.3 ~64.6 50 x 8 x 1 EFF 80% INT 71%
↑ @9
0.7 ~70.45 PR 50 x 10 x 2 EFF 88% 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 77.5 55
2+ ~98.65 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 36.65 28
0.7 ~31 PR 22 x 14 x 1 EFF 85% INT 79%
1.4 ~36.65 26 x 10 x 1 EFF 100% INT 93%
0.9 ~33.8 24 x 12 x 1 EFF 92% INT 86%


VOLUME REPS SETS BEST EFF BEST INT
600 30 3 40.85 29
1 ~28.2 20 x 10 x 3 EFF 69% INT 69%


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