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IJzeren_Ruud
Age --- , BW 86.5
Join Date: 2015-06-19.
Following: 32.
Insert Post:
Your are on Wednesday 10, Jan 2018
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 86
DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
4635 31 11 263.55 255
0.1 ~78.75 70 x 5 x 1 EFF 30% INT 27%
0.1 ~123.75 110 x 5 x 1 EFF 47% INT 43%
~154.3 150 x 2 x 1 EFF 59% INT 59%
150 x 1 x 2 EFF 57% INT 59%
↑ hookgrip
170 x 1 x 1 EFF 64% 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 72% INT 75%
↑ hookgrip
0.6 ~208.15 185 x 5 x 3 EFF 79% INT 73%
↑ straps @6


DELETE RENAME Records (PRs) # Incline DB Press #bp
VOLUME REPS SETS BEST EFF BEST INT
2080 67 7 50.65 38
0.1 ~22.5 20 x 5 x 1 EFF 44% INT 53%
0.2 ~29.25 26 x 5 x 1 EFF 58% INT 68%
0.3 ~36 32 x 5 x 1 EFF 71% INT 84%
2+ ~48 PR 36 x 13 x 1 EFF 95% INT 95%
1.6 ~42.65 32 x 13 x 2 EFF 84% INT 84%
↑ ls@10
0.6 ~40 30 x 13 x 1 EFF 79% INT 79%
↑ @10


VOLUME REPS SETS BEST EFF BEST INT
3480 40 5 102.65 85
2+ ~108 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 37.35 28
0.1 ~20.25 18 x 5 x 1 EFF 54% INT 64%
↑ pushdown
0.7 ~32 24 x 10 x 1 EFF 86% INT 86%
↑ pushdown
2+ ~37.35 28 x 10 x 1 EFF 100% INT 100%
↑ pushdown
1.9 ~32 PR 24 x 26 x 1 EFF 86% INT 86%
1 ~29.35 22 x 20 x 1 EFF 79% INT 79%
0.7 ~26.65 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 3 114.65 86
2+ ~114.65 BW x 10 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
510 30 3 31.05 26
0.9 ~22.65 17 x 10 x 3 EFF 73% INT 65%
↑ pronated grip, barbell
Posts on January 10th