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ijzersterk_faab
Age 26 , BW 69.2
Join Date: 2015-09-30.
Following: 52.
Insert Post:
Your are on Tuesday 09, Jul 2019
-- Bodyweight: 69.8
VOLUME REPS SETS BEST EFF BEST INT
3141 45 3 --- ---
~86.8 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
3141 45 3 86.4 69.5
2+ ~86.8 BW x 15 x 3 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3000 26 7 212.5 212.5
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 ~153.35 150 x 2 x 1 EFF 72% INT 71%
↑ beltless, hook
0.2 ~176.5 165 x 4 x 1 EFF 83% INT 78%
0.2 ~181.85 170 x 4 x 1 EFF 86% INT 80%
↑ +belt, +hook


VOLUME REPS SETS BEST EFF BEST INT
1920 12 2 180.7 175
1.3 ~179.5 PR 160 x 6 x 2 EFF 99% INT 91%
↑ @6.5-7


DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
4162.5 49 13 130 130
0.1 ~43.8 40 x 5 x 1 EFF 34% INT 31%
↑ mis-racked the weight
0.2 ~65.7 60 x 5 x 2 EFF 51% INT 46%
0.1 ~83.65 80 x 3 x 1 EFF 64% INT 62%
0.1 ~94.1 90 x 3 x 1 EFF 72% INT 69%
0.1 ~104.55 100 x 3 x 1 EFF 80% INT 77%
0.2 ~112.4 107.5 x 3 x 1 EFF 86% INT 83%
↑ @6.5
0.2 ~117.55 115 x 2 x 1 EFF 90% INT 88%
↑ misgrooved last, couldnt keep tension
0.9 ~107 100 x 4 x 5 EFF 82% INT 77%
↑ @6-6.5


DELETE RENAME Records (PRs) # Glute Ham Raise
VOLUME REPS SETS BEST EFF BEST INT
3141 45 3 127.45 102.5
1.4 ~86.8 BW x 15 x 3 EFF 68% INT 68%


VOLUME REPS SETS BEST EFF BEST INT
675 45 3 29.2 23.5
1.3 ~18.65 15 x 15 x 3 EFF 64% INT 64%


VOLUME REPS SETS BEST EFF BEST INT
1125 45 3 37.3 30
2+ ~31.1 25 x 15 x 3 EFF 83% INT 83%


DELETE RENAME Records (PRs) # Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
967.5 45 3 45.4 38.5
1 ~26.75 21.5 x 15 x 3 EFF 59% INT 56%
Posts on July 09th