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IJzeren_Ruud
Age --- , BW 85
Join Date: 2015-06-19.
Following: 32.
Insert Post:
Your are on Wednesday 17, Oct 2018
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 85
DELETE RENAME Records (PRs) # Squat High Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
6620 65 11 201.7 200
0.1 ~49.65 40 x 8 x 1 EFF 25% INT 20%
0.1 ~90 80 x 5 x 1 EFF 45% INT 40%
0.1 ~105.9 100 x 3 x 1 EFF 52% INT 50%
0.1 ~127.05 120 x 3 x 1 EFF 63% INT 60%
0.5 ~152.75 140 x 4 x 4 EFF 76% INT 70%
0.6 ~133.35 100 x 10 x 3 EFF 66% INT 50%


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
3340 35 7 150 150
0.1 ~67.5 60 x 5 x 1 EFF 45% INT 40%
0.1 ~87.25 80 x 4 x 1 EFF 58% INT 53%
0.1 ~105.9 100 x 3 x 1 EFF 71% INT 67%
0.1 ~113.15 110 x 2 x 1 EFF 75% INT 73%
0.3 ~135 120 x 5 x 1 EFF 90% INT 80%
↑ @8.5
0.2 ~116.15 100 x 6 x 1 EFF 77% INT 67%
↑ 3count
0.3 ~133.35 100 x 10 x 1 EFF 89% INT 67%
↑ @8.5


DELETE RENAME Records (PRs) # Dumbell Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
1036 41 4 48 44
0.1 ~22.5 20 x 5 x 1 EFF 47% INT 45%
0.9 ~34.65 26 x 12 x 3 EFF 72% INT 59%


VOLUME REPS SETS BEST EFF BEST INT
1248 48 3 49.65 40
1.4 ~34.65 PR 26 x 16 x 3 EFF 70% INT 65%


Also did some scapular retraction exercises and some hyperextensions
Posts on October 17th