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ijzersterk_faab
Age 25 , BW 69.4
Join Date: 2015-09-30.
Following: 52.
Insert Post:
Your are on Wednesday 09, Jan 2019
-- Bodyweight: 69.6
legs tired from cycling against 4-5 bft headwind for half an hour

VOLUME REPS SETS BEST EFF BEST INT
3132 45 3 --- ---
~86.55 BW x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
742.5 45 3 28.6 23
1.6 ~20.5 16.5 x 15 x 3 EFF 72% INT 72%


VOLUME REPS SETS BEST EFF BEST INT
3132 45 3 86.4 69.5
2+ ~86.55 BW x 15 x 3 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
5905 42 12 212.5 212.5
0.1 ~76.65 70 x 5 x 2 EFF 36% INT 33%
0.1 ~115 110 x 3 x 2 EFF 54% INT 52%
0.1 ~156.8 150 x 3 x 1 EFF 74% INT 71%
0.1 ~173.8 170 x 2 x 1 EFF 82% INT 80%
0.2 ~189.1 185 x 2 x 1 EFF 89% INT 87%
↑ +belt, mix
0.4 ~203.85 195 x 3 x 1 EFF 96% INT 92%
↑ @7.5
0.9 ~187.2 175 x 4 x 4 EFF 88% INT 82%
↑ -beltless +hookgrip

matching my old 3RM with a wayy lower RPE and stiff bar too.

DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
3560 48 10 122.65 122.5
0.1 ~43.8 40 x 5 x 2 EFF 36% INT 33%
0.2 ~65.7 60 x 5 x 2 EFF 54% INT 49%
0.1 ~85.6 80 x 4 x 1 EFF 70% INT 65%
0.1 ~96.3 90 x 4 x 1 EFF 78% INT 73%
0.3 ~109.5 100 x 5 x 1 EFF 89% INT 82%
↑ @7
0.6 ~100.75 92 x 5 x 3 EFF 82% INT 75%
↑ @6

still fatigued somehow in my arms. Less hype and focus for benching left to make it a mediocre session

VOLUME REPS SETS BEST EFF BEST INT
1000 100 5 --- ---
~12.45 10 x 20 x 5 EFF --- INT ---
↑ oef


DELETE RENAME Records (PRs) # Tricep Extension Overhead
VOLUME REPS SETS BEST EFF BEST INT
1290 60 4 37.15 31.5
1.9 ~26.75 21.5 x 15 x 4 EFF 72% INT 68%
↑ @6, ls8.5


VOLUME REPS SETS BEST EFF BEST INT
900 60 4 29.2 23.5
1.7 ~18.65 15 x 15 x 4 EFF 64% INT 64%


VOLUME REPS SETS BEST EFF BEST INT
2160 48 4 62.15 50
1.2 ~49.75 40 x 12 x 2 EFF 80% INT 80%
2+ ~62.15 50 x 12 x 2 EFF 100% INT 100%
↑ @8


VOLUME REPS SETS BEST EFF BEST INT
2520 48 4 44.9 40
2+ ~62.15 50 x 12 x 3 EFF PR% INT PR%
2+ ~74.6 60 x 12 x 1 EFF PR% INT PR%
Posts on January 09th