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IJzeren_Ruud
Age --- , BW 85.5
Join Date: 2015-06-19.
Following: 33.
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Your are on Saturday 21, Apr 2018
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 82.7
Nationals 2018:
Was 86-87kg 3 weeks out, cutted to 85.5kg. Food manipulation from Tuesday onwards and water loading on Wednesday through Thursday. Friday last salt at 15:00PM and last meal at 8PM. The room I slept in from Friday to Saturday was cold, so woke up weighting 84.3kg. After 2 hot showers (~300gr), spitting in a cup (~150gr), bathroom, and a little jogging outside (~400gr), weighed in at 82.7kg. Had no cramps at all, makes me very confident in my reload/rehydration protocol: 2 liter water + 1 ORS, 2 bananas + some salty snack, rest chocolate (~1000kcal).

Correct ratio for water during competition seems to be 1 ORS to every 1.5 liters for me.

8/9 for 605kg total (+5kg) and 4th place. Overall happy with the result.

DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2530 19 9 225.45 215
0.1 ~80.35 70 x 5 x 1 EFF 36% INT 33%
0.1 ~121.8 110 x 4 x 1 EFF 54% INT 51%
0.1 ~149.65 140 x 3 x 1 EFF 66% INT 65%
0.1 ~165.35 160 x 2 x 1 EFF 73% INT 74%
0.1 180 x 1 x 1 EFF 80% INT 84%
0.1 190 x 1 x 1 EFF 84% INT 88%
↑ right side of hip a bit tight
0.2 202.5 x 1 x 1 EFF 90% INT 94%
↑ very easy, right quad tendon attachment on top of tibia was a bit tight
0.5 210 x 1 x 1 EFF 93% INT 98%
↑ faster than opener, tendon wasn't bothering anymore
PR 217.5 x 1 x 1 EFF 96% INT PR%
↑ slight misgroove, think there was another 5kg today, but happy with this 5kg competition PR


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
1802.5 19 9 145 145
0.1 ~68.9 60 x 5 x 1 EFF 48% INT 41%
0.1 ~88.55 80 x 4 x 1 EFF 61% INT 55%
0.1 ~106.9 100 x 3 x 1 EFF 74% INT 69%
0.1 ~116.25 112.5 x 2 x 1 EFF 80% INT 78%
0.1 120 x 1 x 1 EFF 83% INT 83%
0.1 125 x 1 x 1 EFF 86% INT 86%
↑ floor was slippery, so lowered opener as I didn't feel confident
0.1 132.5 x 1 x 1 EFF 91% INT 91%
↑ easy, limitted bar speed by a lot because I was afraid to lift my butt off the bench
0.2 137.5 x 1 x 1 EFF 95% INT 95%
↑ same
0.5 142.5 x 1 x 1 EFF 98% INT 98%
↑ pretty slow but steady, my right glute came off the bench 2/3 whites


DELETE RENAME Records (PRs) # Deadlift Sumo #dl
VOLUME REPS SETS BEST EFF BEST INT
1620 14 5 276.3 257.5
0.1 ~80.35 70 x 5 x 1 EFF 29% INT 27%
0.1 ~121.8 110 x 4 x 1 EFF 44% INT 43%
0.1 ~160.35 150 x 3 x 1 EFF 58% INT 58%
180 x 1 x 1 EFF 65% INT 70%
200 x 1 x 1 EFF 72% INT 78%
↑ wasn't very fast.. and right hip was tight so afraid I wouldnt be able to lock out heavy weights, switch to conventional


VOLUME REPS SETS BEST EFF BEST INT
1430 7 7 265 265
0.1 ~165.35 160 x 2 x 1 EFF 62% INT 60%
200 x 1 x 1 EFF 75% INT 75%
210 x 1 x 1 EFF 79% INT 79%
0.1 220 x 1 x 1 EFF 83% INT 83%
0.1 235 x 1 x 1 EFF 89% INT 89%
↑ lowered opener by 5kg, easy
0.1 245 x 1 x 1 EFF 92% INT 92%
↑ bar rotated a little bit in my hands, but still fairly smooth
257.5 x 0 x 1 EFF --- INT ---
↑ it came off the floor, but I'm afraid to grind too much and ruin my lower back again..
Posts on April 21st