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Ijzersterk_ironauke
Age 26 , BW 88
Join Date: 2015-09-29.
Following: 30.
Insert Post:
Your are on Tuesday 04, Oct 2016
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 93
DELETE RENAME Records (PRs) # low bar squat #sq
VOLUME REPS SETS BEST EFF BEST INT
2715 22 8 190 190
0.1 ~102.4 90 x 5 x 1 EFF 54% INT 47%
0.1 ~121 PR 110 x 4 x 1 EFF 64% INT 58%
0.1 ~133.05 125 x 3 x 1 EFF 70% INT 66%
0.4 ~149.55 145 x 2 x 5 EFF 79% INT 76%
↑ first 3 sets without belt


DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2055 22 8 146.35 142.5
0.1 ~79.65 70 x 5 x 1 EFF 54% INT 49%
0.1 ~88 80 x 4 x 1 EFF 60% INT 56%
0.1 ~101.15 95 x 3 x 1 EFF 69% INT 67%
0.4 ~113.45 110 x 2 x 5 EFF 78% INT 77%
↑ trying wider grip in this cycle, need to find that sweet spot on the chest.



DELETE RENAME Records (PRs) # incline dumbell press #bp
VOLUME REPS SETS BEST EFF BEST INT
1268 42 6 55 40
0.3 ~35.75 26 x 10 x 1 EFF 65% INT 65%
0.3 ~38.1 30 x 8 x 1 EFF 69% INT 75%
1.2 ~37.7 32 x 6 x 4 EFF 69% INT 80%


DELETE RENAME Records (PRs) # dumbell bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
272 8 1 60.9 48
0.3 ~43.15 34 x 8 x 1 EFF 71% INT 71%
↑ dropset


VOLUME REPS SETS BEST EFF BEST INT
3320 44 5 --- ---
~82.5 60 x 10 x 1 EFF --- INT ---
~110 PR 80 x 10 x 1 EFF --- INT ---
~101.55 80 x 8 x 3 EFF --- INT ---
↑ really felt this shit in lower back


stretches
Posts on October 04th