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Exercises  52 
ijzersterk_faab
Age 27 , BW 76.5
Join Date: 2015-09-30.
Following: 53.
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Your are on Saturday 09, Jan 2021
-- Bodyweight: 76.5
Feeling like a noormal day

☒ DELETE ₪ RENAME Records (PRs) # Pause Squat Lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
1230 16 5 159.9 150
0.1 ~43.8 40 x 5 x 1 EFF 27% INT 27%
0.1 ~76.65 70 x 5 x 1 EFF 48% INT 47%
0.1 ~102.2 100 x 2 x 1 EFF 64% INT 67%
0.2 ~122.65 120 x 2 x 2 EFF 77% INT 80%
↑ @0

Three point contact with thumbless grip: thumb, palm, below pink (and focus on grabbing the bar with pink)


☒ DELETE ₪ RENAME Records (PRs) # Sumo Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
6232.5 46 9 230 230
0.1 ~76.65 70 x 5 x 2 EFF 33% INT 30%
0.2 ~131.45 120 x 5 x 2 EFF 57% INT 52%
↑ 1 set overhand grip training
0.1 ~164.3 150 x 5 x 1 EFF 71% INT 65%
↑ actually felt quite heavy, eblt
0.2 ~194.4 177.5 x 5 x 1 EFF 85% INT 77%
↑ @6.5
0.3 ~204.75 PR 182.5 x 6 x 1 EFF 89% INT 79%
↑ @7.5, miiscounted and shouldve been 5 reps
0.3 ~175.25 160 x 5 x 2 EFF 76% INT 70%

Used a slightlly smaller stance, so that the angle between knee and ankle is more 90 degree-ish



☒ DELETE ₪ RENAME Records (PRs) # Romanian snatch grip #dl
VOLUME REPS SETS BEST EFF BEST INT
3900 40 4 --- ---
~87.05 70 x 10 x 1 EFF --- INT ---
~124.3 100 x 10 x 1 EFF --- INT ---
~136.75 PR 110 x 10 x 2 EFF --- INT ---
↑ beltless


☒ DELETE ₪ RENAME Records (PRs) # Inverted Rows
VOLUME REPS SETS BEST EFF BEST INT
3825 50 5 92.6 74.5
2+ ~95.1 BW x 10 x 5 EFF PR% INT PR%


Plank BW+15x40x3 s
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Posts on January 09th