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IJzeren_Ruud
Age --- , BW 86
Join Date: 2015-06-19.
Following: 35.
Insert Post:
Your are on Wednesday 10, Jan 2018
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 86
DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
4635 31 11 276.3 255
0.1 ~80.35 70 x 5 x 1 EFF 29% INT 27%
0.1 ~126.3 110 x 5 x 1 EFF 46% INT 43%
~155 150 x 2 x 1 EFF 56% INT 59%
150 x 1 x 2 EFF 54% INT 59%
↑ hookgrip
170 x 1 x 1 EFF 62% INT 67%
↑ hookgrip
190 x 0 x 1 EFF --- INT ---
↑ thumbs rotating, need to get my wrists in correct position
190 x 1 x 1 EFF 69% INT 75%
↑ hookgrip
0.6 ~212.4 185 x 5 x 3 EFF 77% INT 73%
↑ straps @6


DELETE RENAME Records (PRs) # Incline DB Press #bp
VOLUME REPS SETS BEST EFF BEST INT
2080 67 7 53.55 38
0.1 ~22.95 20 x 5 x 1 EFF 43% INT 53%
0.2 ~29.85 26 x 5 x 1 EFF 56% INT 68%
0.3 ~36.75 32 x 5 x 1 EFF 69% INT 84%
2+ ~50.75 PR 36 x 13 x 1 EFF 95% INT 95%
1.6 ~45.1 32 x 13 x 2 EFF 84% INT 84%
↑ ls@10
0.6 ~42.25 30 x 13 x 1 EFF 79% INT 79%
↑ @10


VOLUME REPS SETS BEST EFF BEST INT
3480 40 5 108.5 85
2+ ~112.4 PR 87 x 8 x 5 EFF PR% INT PR%
↑ with ssb


DELETE RENAME Records (PRs) # Triceps Rope Extension
VOLUME REPS SETS BEST EFF BEST INT
2074 91 6 39.45 28
0.1 ~20.65 18 x 5 x 1 EFF 52% INT 64%
↑ pushdown
0.7 ~33.8 24 x 10 x 1 EFF 86% INT 86%
↑ pushdown
2+ ~39.45 28 x 10 x 1 EFF 100% INT 100%
↑ pushdown
1.9 ~33.8 PR 24 x 26 x 1 EFF 86% INT 86%
1 ~31 22 x 20 x 1 EFF 79% INT 79%
0.7 ~28.2 20 x 20 x 1 EFF 71% INT 71%


Also did some triceps pushdown

DELETE RENAME Records (PRs) # Hanging Leg Raises
VOLUME REPS SETS BEST EFF BEST INT
2580 30 3 121.2 86
2+ ~121.2 BW x 10 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
510 30 3 32.3 26
0.9 ~23.95 17 x 10 x 3 EFF 74% INT 65%
↑ pronated grip, barbell
Posts on January 10th