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Pompenmaar
Age 28 , BW 110
Join Date: 2015-09-28.
Following: 18.
Insert Post:
Your are on Saturday 22, Apr 2017
-- Bodyweight: 110
Feeling good again

VOLUME REPS SETS BEST EFF BEST INT
3110 28 7 209.1 200
0.1 ~21.9 20 x 5 x 1 EFF 10% INT 10%
0.1 ~76.65 70 x 5 x 1 EFF 37% INT 35%
0.1 ~120.5 110 x 5 x 1 EFF 58% INT 55%
0.1 ~155.1 145 x 4 x 1 EFF 74% INT 73%
0.6 ~177.75 170 x 3 x 3 EFF 85% INT 85%
↑ Feeling good!


Squatting using a olympic bar makes a big difference for me (easier)

DELETE RENAME Records (PRs) # Squat 4 Sec Down #sq
VOLUME REPS SETS BEST EFF BEST INT
2340 18 3 134.65 120
2+ ~145.85 PR 130 x 6 x 3 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Paused Bench #bp
VOLUME REPS SETS BEST EFF BEST INT
2360 31 8 130 130
0.1 ~21.9 20 x 5 x 1 EFF 17% INT 15%
0.2 ~76.65 70 x 5 x 2 EFF 59% INT 54%
0.1 ~96.3 90 x 4 x 1 EFF 74% INT 69%
0.5 ~104.55 100 x 3 x 4 EFF 80% INT 77%
↑ not so hard but bar sucks for benching


DELETE RENAME Records (PRs) # Paused Bench Small Grip
VOLUME REPS SETS BEST EFF BEST INT
1530 18 3 104.55 100
1.2 ~95.35 85 x 6 x 3 EFF 91% INT 85%


VOLUME REPS SETS BEST EFF BEST INT
3610 25 12 270 270
0.1 ~76.65 70 x 5 x 1 EFF 28% INT 26%
0.1 ~131.45 120 x 5 x 1 EFF 49% INT 44%
0.1 ~160.45 150 x 4 x 1 EFF 59% INT 56%
0.1 ~188.2 180 x 3 x 1 EFF 70% INT 67%
0.3 190 x 1 x 8 EFF 70% INT 70%
↑ 4 hook grip and pretty solid lifts for the first 4 sets




VOLUME REPS SETS BEST EFF BEST INT
1077.5 22 4 67.3 60
0.1 ~21.9 20 x 5 x 1 EFF 33% INT 33%
2+ ~64.5 57.5 x 6 x 2 EFF 96% INT 96%
1.3 ~63 57.5 x 5 x 1 EFF 94% INT 96%
↑ FUuuuck, failed last rep


Did some dips and afterwards stretching!
Posts on April 22nd