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ijzersterk_faab
Age 27 , BW 76
Join Date: 2015-09-30.
Following: 53.
Insert Post:
Your are on Wednesday 30, Sep 2020
-- Bodyweight: 73.9
Body feels normal

VOLUME REPS SETS BEST EFF BEST INT
2956 40 2 --- ---
~91.9 BW x 20 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
2710 30 13 130 130
0.1 ~54.75 50 x 5 x 1 EFF 42% INT 38%
0.1 ~76.65 70 x 5 x 1 EFF 59% INT 54%
0.1 ~85.6 80 x 4 x 1 EFF 66% INT 62%
0.1 ~94.1 90 x 3 x 1 EFF 72% INT 69%
0.1 ~102.2 100 x 2 x 1 EFF 79% INT 77%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 115 x 1 x 1 EFF 88% INT 88%
0.1 120 x 1 x 1 EFF 92% INT 92%
↑ @7
0.3 125 x 1 x 1 EFF 96% INT 96%
↑ @8
1 130 x 1 x 1 EFF 100% INT 100%
↑ @9
132.5 x 0 x 1 EFF --- INT ---
↑ too weak :<,
0.8 ~125.45 120 x 3 x 2 EFF 97% INT 92%

Work on chest engagement and breathing into chest (rather than belly)


VOLUME REPS SETS BEST EFF BEST INT
1773.6 24 2 --- ---
~91.9 BW x 12 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
2935 20 10 215 215
0.1 ~76.65 70 x 5 x 1 EFF 36% INT 33%
0.1 ~128.35 120 x 4 x 1 EFF 60% INT 56%
170 x 1 x 1 EFF 79% INT 79%
↑ +belt
0.1 200 x 1 x 1 EFF 93% INT 93%
↑ @7
0.5 210 x 1 x 1 EFF 98% INT 98%
↑ @8
1 220 x 1 x 1 EFF PR% INT PR%
↑ @9
PR 225 x 1 x 1 EFF PR% INT PR%
↑ @9
225 x 0 x 1 EFF --- INT ---
↑ ass started cramping rip
0.4 ~188.2 180 x 3 x 2 EFF 88% INT 84%

Belt on tighter setting, relaxed upperbody and didnt start with shoulder retraction. Using a slightly smaller stance so I can spread the floor better


DELETE RENAME Records (PRs) # stiff-legged DL #dl
VOLUME REPS SETS BEST EFF BEST INT
1120 16 2 136.75 120
0.4 ~82.55 70 x 8 x 2 EFF 60% INT 58%


DELETE RENAME Records (PRs) # Single Leg Glute Bridge
VOLUME REPS SETS BEST EFF BEST INT
3325.5 45 3 --- ---
~91.9 BW x 15 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Copenhagen Planks
VOLUME REPS SETS BEST EFF BEST INT
6651 90 3 91.85 73.9
2+ ~91.9 PR BW x 30 x 3 EFF 100% INT 100%
Posts on September 30th