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Ijzersterk_ironauke
Age 25 , BW 96
Join Date: 2015-09-29.
Following: 29.
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Your are on Monday 15, Apr 2019
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 98
DELETE RENAME Records (PRs) # low bar squat #sq
VOLUME REPS SETS BEST EFF BEST INT
4280 36 8 226.9 210
0.1 ~68.3 60 x 5 x 2 EFF 30% INT 29%
↑ taking a good warmup. Rolling airsquats against wall. Leg extention. Hip circle. Emty bar sets.
0.1 ~113.8 100 x 5 x 1 EFF 50% INT 48%
0.1 ~127.75 120 x 3 x 1 EFF 56% INT 57%
0.1 ~149.05 140 x 3 x 1 EFF 66% INT 67%
↑ belt
0.6 ~182.05 160 x 5 x 3 EFF 80% INT 76%

DELETE RENAME Records (PRs) # deadlift with band attached to hips #dl
VOLUME REPS SETS BEST EFF BEST INT
4400 40 4 137.5 100
2+ ~151.25 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 6 125.15 110
0.2 ~82.5 60 x 10 x 1 EFF 66% INT 55%
0.3 ~101.55 PR 80 x 8 x 1 EFF 81% INT 73%
0.6 ~113.8 100 x 5 x 1 EFF 91% INT 91%
2+ ~130.85 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 3 133.25 105
0.5 ~103.15 75 x 15 x 1 EFF 77% INT 71%
↑ wanted to do cable row, but in use.
0.8 ~107.9 85 x 8 x 2 EFF 81% INT 81%

VOLUME REPS SETS BEST EFF BEST INT
1200 30 3 66 60
0.9 ~55 40 x 10 x 3 EFF 83% INT 67%
↑ plus negative force reps

Posts on April 15th