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Ijzersterk_ironauke
Age 25 , BW 97.4
Join Date: 2015-09-29.
Following: 29.
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Your are on Monday 15, Apr 2019
Custom ~1RM (EFF) Factor = 26.
-- Bodyweight: 98
DELETE RENAME Records (PRs) # low bar squat #sq
VOLUME REPS SETS BEST EFF BEST INT
4280 36 8 252.35 210
0.1 ~70.9 60 x 5 x 2 EFF 28% INT 29%
↑ taking a good warmup. Rolling airsquats against wall. Leg extention. Hip circle. Emty bar sets.
0.1 ~118.2 100 x 5 x 1 EFF 47% INT 48%
0.1 ~130 120 x 3 x 1 EFF 52% INT 57%
0.1 ~151.65 140 x 3 x 1 EFF 60% INT 67%
↑ belt
0.6 ~189.1 160 x 5 x 3 EFF 75% INT 76%

DELETE RENAME Records (PRs) # deadlift with band attached to hips #dl
VOLUME REPS SETS BEST EFF BEST INT
4400 40 4 152.95 100
2+ ~168.25 PR 110 x 10 x 4 EFF PR% INT PR%
↑ last set mixed grip, did rdl instead of normal. Next week gonna be tough. After 170x5x3 squats, 120x10x4 this shit

DELETE RENAME Records (PRs) # feet up bench #bp
VOLUME REPS SETS BEST EFF BEST INT
3465 38 6 130 110
0.2 ~91.75 60 x 10 x 1 EFF 71% INT 55%
0.3 ~109.45 PR 80 x 8 x 1 EFF 84% INT 73%
0.6 ~118.2 100 x 5 x 1 EFF 91% INT 91%
2+ ~135.9 PR 115 x 5 x 3 EFF PR% INT PR%
↑ important to focus on alligness on the bench. Makes all the difference.

VOLUME REPS SETS BEST EFF BEST INT
2485 31 3 145.3 105
0.5 ~114.7 75 x 15 x 1 EFF 79% INT 71%
↑ wanted to do cable row, but in use.
0.8 ~116.3 85 x 8 x 2 EFF 80% INT 81%

VOLUME REPS SETS BEST EFF BEST INT
1200 30 3 73.4 60
0.9 ~61.2 40 x 10 x 3 EFF 83% INT 67%
↑ plus negative force reps

Posts on April 15th