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Exercises  52 
ijzersterk_faab
Age 28 , BW 77
Join Date: 2015-09-30.
Following: 53.
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Your are on Saturday 21, Nov 2020
-- Bodyweight: 76
Body still feeling a bit underrecovered. Got too over-confident and extended the peak too much.

Still PR's on sumo and conventional beltless. (Conv beltless is nowhigher than my 1RM with belt). Time to deload
☒ DELETE ₪ RENAME Records (PRs) # Squat Highbar /w Pause #SQ
VOLUME REPS SETS BEST EFF BEST INT
1710 16 4 135.9 130
0.1 ~76.65 70 x 5 x 1 EFF 56% INT 54%
0.3 ~120.5 PR 110 x 5 x 1 EFF 89% INT 85%
2+ ~141.15 PR 135 x 3 x 2 EFF PR% INT PR%
↑ @0



☒ DELETE ₪ RENAME Records (PRs) # Sumo Deadlift beltless #dl
VOLUME REPS SETS BEST EFF BEST INT
3200 26 8 190.8 182.5
0.2 ~76.65 70 x 5 x 2 EFF 40% INT 38%
0.1 ~131.45 120 x 5 x 1 EFF 69% INT 66%
0.1 ~146.35 140 x 3 x 1 EFF 77% INT 77%
0.3 ~173.8 170 x 2 x 1 EFF 91% INT 93%
2 ~184 180 x 2 x 1 EFF 96% INT 99%
2+ ~199.35 PR 195 x 2 x 2 EFF PR% INT PR%
↑ @10,10

First set, strap on left side was loose and caused the uneven-pull



Was supposed to do 4 sets, but I couldnt get the weight offf of the ground after the second set no more. Also noticed knees caving inwards, glute probably too tight

☒ DELETE ₪ RENAME Records (PRs) # Conventional Deadlift beltless #dl
VOLUME REPS SETS BEST EFF BEST INT
1640 14 4 167.25 160
0.1 ~76.65 70 x 5 x 1 EFF 46% INT 44%
0.2 ~131.45 120 x 5 x 1 EFF 79% INT 75%
2+ ~176.35 PR 172.5 x 2 x 2 EFF PR% INT PR%
↑ @10 tired



☒ DELETE ₪ RENAME Records (PRs) # SSB goodmorning
VOLUME REPS SETS BEST EFF BEST INT
1440 36 3 --- ---
~49.75 40 x 12 x 3 EFF --- INT ---


reverse lunges
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