wait...
ijzersterk_faab
Age 26 , BW 67.2
Join Date: 2015-09-30.
Following: 52.
Insert Post:
Your are on Tuesday 19, Nov 2019
-- Bodyweight: 67.2
assault bike 10kcal x2

VOLUME REPS SETS BEST EFF BEST INT
3024 45 3 --- ---
~83.55 BW x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
742.5 45 3 34.2 27.5
1.1 ~20.5 16.5 x 15 x 3 EFF 60% INT 60%


VOLUME REPS SETS BEST EFF BEST INT
3024 45 3 86.4 69.5
2+ ~83.55 BW x 15 x 3 EFF 97% INT 97%


VOLUME REPS SETS BEST EFF BEST INT
2925 45 3 95.35 85
1.9 ~80.8 65 x 15 x 3 EFF 85% INT 76%


VOLUME REPS SETS BEST EFF BEST INT
3375 45 3 106.6 95
2+ ~93.25 75 x 15 x 3 EFF 87% INT 79%


DELETE RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
7350 55 12 212.5 212.5
0.1 ~76.65 70 x 5 x 2 EFF 36% INT 33%
0.2 ~120.5 110 x 5 x 2 EFF 57% INT 52%
0.1 ~139.05 130 x 4 x 1 EFF 65% INT 61%
↑ +straps
0.1 ~160.45 150 x 4 x 1 EFF 76% INT 71%
0.2 ~177.75 170 x 3 x 1 EFF 84% INT 80%
0.3 ~192.55 180 x 4 x 1 EFF 91% INT 85%
↑ +belt, +straps, @8
0.8 ~175.25 160 x 5 x 4 EFF 82% INT 75%
↑ @6.5-7

Work on hip abduction!

DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
4927.5 60 13 132 132
0.1 ~43.8 40 x 5 x 2 EFF 33% INT 30%
0.2 ~65.7 60 x 5 x 2 EFF 50% INT 45%
0.1 ~87.6 80 x 5 x 1 EFF 66% INT 61%
0.1 ~96.3 90 x 4 x 1 EFF 73% INT 68%
0.2 ~107 100 x 4 x 1 EFF 81% INT 76%
0.2 ~115 107.5 x 4 x 1 EFF 87% INT 81%
0.2 ~117.6 112.5 x 3 x 1 EFF 89% INT 85%
0.8 ~109.5 100 x 5 x 4 EFF 83% INT 76%

I think my body was falling asleep already (it was late at night...)

VOLUME REPS SETS BEST EFF BEST INT
1152 36 3 47.2 40
1.2 ~44.75 36 x 12 x 1 EFF 95% INT 90%
1 ~37.3 30 x 12 x 2 EFF 79% INT 75%


DELETE RENAME Records (PRs) # Glute Ham Raise
VOLUME REPS SETS BEST EFF BEST INT
3024 45 3 127.45 102.5
1.3 ~83.55 BW x 15 x 3 EFF 66% INT 66%


VOLUME REPS SETS BEST EFF BEST INT
2925 45 3 95.35 85
1.9 ~80.8 65 x 15 x 3 EFF 85% INT 76%


VOLUME REPS SETS BEST EFF BEST INT
3375 45 3 106.6 95
2+ ~93.25 75 x 15 x 3 EFF 87% INT 79%
Posts on November 19th