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Ijzersterk_ironauke
Age 26 , BW 93
Join Date: 2015-09-29.
Following: 29.
Insert Post:
Your are on Monday 20, Nov 2017
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 87
light bw due to not eating good for like 5 days

DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3477.5 37 10 150 150
0.2 ~82.5 60 x 10 x 1 EFF 55% INT 40%
0.2 ~110 80 x 10 x 1 EFF 73% INT 53%
0.1 ~106.45 100 x 3 x 1 EFF 71% INT 67%
0.2 ~127.75 120 x 3 x 1 EFF 85% INT 80%
0.2 ~134.05 130 x 2 x 1 EFF 89% INT 87%
0.3 ~144.4 140 x 2 x 1 EFF 96% INT 93%
142.5 x 0 x 1 EFF --- INT ---
↑ legdrive made me slide like 10 cm
0.2 142.5 x 1 x 1 EFF 95% INT 95%
↑ rpe9
0.2 ~133.05 125 x 3 x 1 EFF 89% INT 83%
0.2 ~127.75 120 x 3 x 1 EFF 85% INT 80%
↑ 2s pause


VOLUME REPS SETS BEST EFF BEST INT
3447.5 26 7 264.7 255
0.1 ~96.25 70 x 10 x 1 EFF 36% INT 27%
0.1 ~141.45 120 x 6 x 1 EFF 53% INT 47%
0.1 ~180.95 170 x 3 x 1 EFF 68% INT 67%
↑ hookgrip from here
0.1 ~212.9 200 x 3 x 1 EFF 80% INT 78%
0.1 ~226.9 220 x 2 x 1 EFF 86% INT 86%
↑ belt
0.1 235 x 1 x 1 EFF 89% INT 92%
0.2 242.5 x 1 x 1 EFF 92% INT 95%
↑ rpe8, 5 sec hold at top, hookgrip is strong


DELETE RENAME Records (PRs) # paused deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
1260 6 3 223.55 220
1.2 ~216.55 210 x 2 x 3 EFF 97% INT 95%
↑ hook


VOLUME REPS SETS BEST EFF BEST INT
2610 30 3 139.65 131.2
0.9 ~119.65 BW x 10 x 3 EFF 86% INT 66%


VOLUME REPS SETS BEST EFF BEST INT
3132 36 3 129.25 94
2+ ~119.65 PR BW x 12 x 3 EFF 93% INT 93%
↑ first set with orange band, last two sets with orange band


VOLUME REPS SETS BEST EFF BEST INT
488 22 3 27.9 26
0.4 ~27.5 20 x 10 x 1 EFF 98% INT 77%
1.5 ~28.3 PR 24 x 6 x 2 EFF PR% INT 92%


VOLUME REPS SETS BEST EFF BEST INT
150 5 1 38.5 30
2+ ~34.15 PR 30 x 5 x 1 EFF 89% INT 100%
Posts on November 20th