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Exercises  40 
Ijzersterk_ironauke
Age 27 , BW 86
Join Date: 2015-09-29.
Following: 30.
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Your are on Friday 19, Feb 2016
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 91
starting of sheiko, all lifts competition style. Bench is harder now because i cannot use my normal cues, have to get used to this style.


☒ DELETE ₪ RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2930 36 9 140 140
0.2 ~82.5 60 x 10 x 1 EFF 59% INT 43%
0.1 ~79.65 70 x 5 x 1 EFF 57% INT 50%
0.1 ~82.5 72.5 x 5 x 1 EFF 59% INT 52%
0.1 ~99.55 87.5 x 5 x 1 EFF 71% INT 63%
0.1 ~106.45 100 x 3 x 1 EFF 76% INT 71%
0.4 ~113.45 110 x 2 x 4 EFF 81% INT 79%


well well well, beginning squats again after months. tried low and high bar, there is still a point in my right knee that stings, but it is way better. Curious how this will develop.

☒ DELETE ₪ RENAME Records (PRs) # squats
VOLUME REPS SETS BEST EFF BEST INT
960 24 3 96.25 80
0.5 ~50.75 40 x 8 x 3 EFF 53% INT 50%


☒ DELETE ₪ RENAME Records (PRs) # dips
VOLUME REPS SETS BEST EFF BEST INT
6698 58 8 173.25 157.5
0.2 ~125.15 BW x 10 x 1 EFF 72% INT 58%
0.3 ~140.9 BW + 20 x 8 x 1 EFF 81% INT 70%
1.4 ~154.4 BW + 40 x 6 x 4 EFF 89% INT 83%
0.6 ~166.2 PR BW + 50 x 6 x 1 EFF 96% INT 90%
0.2 ~125.15 BW x 10 x 1 EFF 72% INT 58%
↑ paused
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Posts on February 19th