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IJzeren_Ruud
Age --- , BW 84
Join Date: 2015-06-19.
Following: 32.
Insert Post:
Your are on Friday 12, Jan 2018
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 86
DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2210 18 7 215 215
0.1 ~78.75 70 x 5 x 1 EFF 37% INT 33%
0.1 ~123.75 110 x 5 x 1 EFF 58% INT 51%
0.1 ~148.25 140 x 3 x 1 EFF 69% INT 65%
0.1 ~164.55 160 x 2 x 1 EFF 77% INT 74%
0.1 180 x 1 x 1 EFF 84% INT 84%
0.1 190 x 1 x 1 EFF 88% INT 88%
0.1 200 x 1 x 1 EFF 93% INT 93%
↑ @8


DELETE RENAME Records (PRs) # Squat Low Bar Pin #sq
VOLUME REPS SETS BEST EFF BEST INT
2880 24 4 --- ---
~139.35 PR 120 x 6 x 4 EFF --- INT ---
↑ @<6 but exhausting


DELETE RENAME Records (PRs) # Bench Press Close-Grip #bp
VOLUME REPS SETS BEST EFF BEST INT
3050 38 7 124.4 120
0.1 ~45 40 x 5 x 1 EFF 36% INT 33%
0.1 ~63.55 60 x 3 x 1 EFF 51% INT 50%
0.1 ~77.15 75 x 2 x 1 EFF 62% INT 63%
1.1 ~108 PR 90 x 7 x 4 EFF 87% INT 75%


DELETE RENAME Records (PRs) # Pull-ups chinups
VOLUME REPS SETS BEST EFF BEST INT
3371 36 7 136 136
0.2 ~99.85 BW x 6 x 1 EFF 73% INT 63%
0.2 ~102.4 BW + 5 x 5 x 1 EFF 75% INT 67%
↑ Too light
0.9 ~108 BW + 10 x 5 x 5 EFF 79% INT 71%
↑ bit better, still @6
Posts on January 12th