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ijzersterk_faab
Age 28 , BW 77
Join Date: 2015-09-30.
Following: 53.
Insert Post:
Your are on Tuesday 06, Apr 2021
-- Bodyweight: 76.5
Limited/tight hip internal and external rotation was causing a tight QL! Stretches helped improve flexibility and reduce less tight hips

DELETE RENAME Records (PRs) # Squat Lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
2900 25 6 200 200
0.2 ~76.65 70 x 5 x 2 EFF 38% INT 35%
0.1 ~128.35 120 x 4 x 1 EFF 64% INT 60%
0.1 ~146.35 140 x 3 x 1 EFF 73% INT 70%
0.2 ~171.15 160 x 4 x 1 EFF 86% INT 80%
↑ + belt @
0.2 ~176.5 165 x 4 x 1 EFF 88% INT 83%
↑ @7.5-8




DELETE RENAME Records (PRs) # Squat highbar #sq
VOLUME REPS SETS BEST EFF BEST INT
3340 30 4 159.25 147.5
0.1 ~78.55 70 x 6 x 1 EFF 49% INT 47%
0.8 ~141.55 120 x 8 x 2 EFF 89% INT 81%
0.5 ~147.45 125 x 8 x 1 EFF 93% INT 85%


DELETE RENAME Records (PRs) # Conventional Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3600 32 4 191.65 175
0.1 ~82.55 70 x 8 x 1 EFF 43% INT 40%
0.3 ~141.55 120 x 8 x 1 EFF 74% INT 69%
0.6 ~153.35 130 x 8 x 2 EFF 80% INT 74%


VOLUME REPS SETS BEST EFF BEST INT
840 56 2 32.3 26
0.7 ~18.65 PR 15 x 30 x 1 EFF 58% INT 58%
0.6 ~18.65 15 x 26 x 1 EFF 58% INT 58%


DELETE RENAME Records (PRs) # stiff-legged DL #dl
VOLUME REPS SETS BEST EFF BEST INT
1600 20 2 153.35 130
0.5 ~99.45 80 x 10 x 2 EFF 65% INT 62%
Posts on April 06th