wait...
Ijzersterk_ironauke
Age 27 , BW 86
Join Date: 2015-09-29.
Following: 30.
Insert Post:
Your are on Monday 12, Oct 2015
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 87.5
DELETE RENAME Records (PRs) # paused bench #bp
VOLUME REPS SETS BEST EFF BEST INT
955 15 7 127.75 120
0.1 ~22.75 20 x 5 x 1 EFF 18% INT 17%
0.1 ~68.3 PR 60 x 5 x 1 EFF 53% INT 50%
80 x 1 x 1 EFF 63% INT 67%
0.1 100 x 1 x 1 EFF 78% INT 83%
0.3 115 x 1 x 1 EFF 90% INT 96%
PR 130 x 1 x 1 EFF PR% INT PR%
↑ failed on top of lockout
PR 130 x 1 x 1 EFF PR% INT PR%
↑ aaaand its good!


DELETE RENAME Records (PRs) # slingshot paused bench #bp
VOLUME REPS SETS BEST EFF BEST INT
1140 11 2 138.4 130
PR 140 x 1 x 1 EFF PR% INT PR%
↑ facking lockout again
0.4 ~137.5 PR 100 x 10 x 1 EFF 99% INT 77%


DELETE RENAME Records (PRs) # spoto bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1920 24 3 123.75 90
2+ ~101.55 80 x 8 x 3 EFF 82% INT 89%
↑ training that lockout technique


DELETE RENAME Records (PRs) # incline dumbell press #bp
VOLUME REPS SETS BEST EFF BEST INT
868 28 3 44.9 36
0.4 ~35.75 26 x 10 x 1 EFF 80% INT 72%
0.9 ~44 PR 32 x 10 x 1 EFF 98% INT 89%
2+ ~45.7 PR 36 x 8 x 1 EFF PR% INT 100%


DELETE RENAME Records (PRs) # cable crossover
VOLUME REPS SETS BEST EFF BEST INT
1125 55 5 49.5 36
0.4 ~28.9 21 x 15 x 1 EFF 58% INT 58%
0.3 ~31.65 23 x 12 x 1 EFF 64% INT 64%
0.4 ~35.75 26 x 10 x 1 EFF 72% INT 72%
↑ dropset
0.2 ~22.85 18 x 8 x 1 EFF 46% INT 50%
↑ dropset
0.2 ~17.9 13 x 10 x 1 EFF 36% INT 36%
↑ dropset


VOLUME REPS SETS BEST EFF BEST INT
2990 28 4 --- ---
~120.3 PR BW x 10 x 1 EFF --- INT ---
~138.5 PR BW + 30 x 6 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
974 28 3 --- ---
~38.5 PR 28 x 12 x 1 EFF --- INT ---
~52.25 PR 38 x 10 x 1 EFF --- INT ---
~50.7 PR 43 x 6 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # tricep cable rope pushdown
VOLUME REPS SETS BEST EFF BEST INT
1060 35 3 59.15 43
0.3 ~33 PR 24 x 15 x 1 EFF 56% INT 56%
0.4 ~44 32 x 10 x 1 EFF 74% INT 74%
0.8 ~52.25 38 x 10 x 1 EFF 88% INT 88%

+dropset

VOLUME REPS SETS BEST EFF BEST INT
360 15 1 --- ---
~33 PR 24 x 15 x 1 EFF --- INT ---
Posts on October 12th