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Exercises  20 
Pompenmaar
Age 29 , BW 112
Join Date: 2015-09-28.
Following: 18.
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Your are on Friday 22, Nov 2019
-- Bodyweight: 112
☒ DELETE ₪ RENAME Records (PRs) # Squat #sq
VOLUME REPS SETS BEST EFF BEST INT
3270 26 11 225 225
0.1 ~21.9 20 x 5 x 1 EFF 10% INT 9%
0.1 ~74.9 70 x 4 x 1 EFF 33% INT 31%
0.1 ~117.65 110 x 4 x 1 EFF 52% INT 49%
0.1 ~156.8 150 x 3 x 1 EFF 70% INT 67%
↑ belt
0.1 180 x 1 x 1 EFF 80% INT 80%
0.1 200 x 1 x 1 EFF 89% INT 89%
0.5 220 x 1 x 1 EFF 98% INT 98%
↑ rpe 10 helaas maar wel veeel netter
0.1 200 x 1 x 1 EFF 89% INT 89%
↑ vergeten dat ik 2x ging doen
0.5 ~204.45 200 x 2 x 3 EFF 91% INT 89%
↑ netjes, niet enorme good mornings


Als ik langzamer zak en constante spanning heb gaat het veel beter. Misschien met een taper 230. Woensdag veel quads gepakt dus niet optimaal nu.
Schema: 212.5, 222.5, 230 ?

☒ DELETE ₪ RENAME Records (PRs) # Incline Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
1690 24 5 104.55 100
0.1 ~21.9 20 x 5 x 1 EFF 21% INT 20%
0.1 ~64.2 60 x 4 x 1 EFF 61% INT 60%
0.6 ~101 PR 90 x 6 x 1 EFF 97% INT 90%
0.5 ~98.55 90 x 5 x 1 EFF 94% INT 90%
0.4 ~96.3 90 x 4 x 1 EFF 92% INT 90%
↑ ging goed


Cable row + stretches. Rustig aan verder.
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Posts on November 22nd