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ijzersterk_faab
Age 27 , BW 70.7
Join Date: 2015-09-30.
Following: 52.
Insert Post:
Your are on Tuesday 21, Jan 2020
-- Bodyweight: 69.2
VOLUME REPS SETS BEST EFF BEST INT
3114 45 3 --- ---
~86.05 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
3114 45 3 86.4 69.5
2+ ~86.05 BW x 15 x 3 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Torsional Twist
VOLUME REPS SETS BEST EFF BEST INT
900 30 2 --- ---
~37.3 30 x 15 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1950 30 2 106.6 95
0.9 ~80.8 65 x 15 x 2 EFF 76% INT 68%


VOLUME REPS SETS BEST EFF BEST INT
2550 30 2 95.35 85
2+ ~105.7 85 x 15 x 2 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
4154 31 11 212.5 212.5
0.1 ~76.65 70 x 5 x 2 EFF 36% INT 33%
0.1 ~131.45 120 x 5 x 1 EFF 62% INT 56%
0.1 ~167.25 160 x 3 x 1 EFF 79% INT 75%
↑ +straps
0.1 ~173.8 170 x 2 x 1 EFF 82% INT 80%
0.1 180 x 1 x 1 EFF 85% INT 85%
↑ +belt
0.1 195 x 1 x 1 EFF 92% INT 92%
↑ +hookgrip
0.3 205 x 1 x 1 EFF 96% INT 96%
↑ Failed second rep above knees due to poor starting position
0.4 ~206.5 202 x 2 x 1 EFF 97% INT 95%
↑ @9 hookgrip without tape, a bit more grip
0.3 ~182.95 175 x 3 x 2 EFF 86% INT 82%
↑ @6

^should work on grip by doing long holds

DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
5265 63 14 130 130
0.1 ~43.8 40 x 5 x 2 EFF 34% INT 31%
0.2 ~65.7 60 x 5 x 2 EFF 51% INT 46%
0.1 ~87.6 80 x 5 x 1 EFF 67% INT 62%
0.2 ~98.55 90 x 5 x 1 EFF 76% INT 69%
0.2 ~107 100 x 4 x 1 EFF 82% INT 77%
0.1 ~112.45 110 x 2 x 1 EFF 86% INT 85%
0.3 ~120.25 115 x 3 x 1 EFF 92% INT 88%
↑ failed 4th rep omg. Lost position on left shoulder and had a smaller arch to start with
0.3 ~120.35 112.5 x 4 x 1 EFF 93% INT 87%
↑ @8.5-9
0.9 ~109.5 100 x 5 x 4 EFF 84% INT 77%


DELETE RENAME Records (PRs) # Glute Ham Raise
VOLUME REPS SETS BEST EFF BEST INT
3114 45 3 127.45 102.5
1.4 ~86.05 BW x 15 x 3 EFF 68% INT 68%
↑ put machine on highest setting! felt better


VOLUME REPS SETS BEST EFF BEST INT
1440 45 3 47.2 40
2+ ~39.8 32 x 15 x 3 EFF 84% INT 80%
Posts on January 21st