wait...
ijzersterk_pouja
Age --- , BW 77.9
Join Date: 2015-06-20.
Following: 23.
Insert Post:
Your are on Thursday 29, Oct 2020
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 75.7
VOLUME REPS SETS BEST EFF BEST INT
3420 41 12 215.4 215
0.1 ~25.8 20 x 10 x 1 EFF 12% INT 9%
0.1 ~66.65 60 x 5 x 2 EFF 31% INT 28%
0.1 ~88.9 80 x 5 x 1 EFF 41% INT 37%
0.1 ~105.25 100 x 3 x 1 EFF 49% INT 47%
~123.1 120 x 2 x 1 EFF 57% INT 56%
0.1 ~133.35 130 x 2 x 1 EFF 62% INT 60%
0.1 ~143.6 140 x 2 x 1 EFF 67% INT 65%
0.1 ~153.85 150 x 2 x 1 EFF 71% INT 70%
0.1 ~164.1 160 x 2 x 1 EFF 76% INT 74%
0.1 ~174.35 170 x 2 x 1 EFF 81% INT 79%
0.1 180 x 1 x 1 EFF 84% INT 84%


^ no belt, first time 4 plates after my 2nd hernia, there was a lot of fear that which resulted in a bad technique, my hips shoot up. But no back pain!

Because spotters are not allowed, im doing db chest press instead of barbell
VOLUME REPS SETS BEST EFF BEST INT
950 30 6 46.05 40
0.1 ~24.45 22 x 5 x 1 EFF 53% INT 55%
0.3 ~35.55 32 x 5 x 1 EFF 77% INT 80%
1.3 ~37.8 34 x 5 x 4 EFF 82% INT 85%
↑ I have to get used to the lift off and weight drop, that was the hardest part :P


VOLUME REPS SETS BEST EFF BEST INT
2920 60 6 183.85 142.5
0.1 ~41.3 32 x 10 x 1 EFF 22% INT 22%
0.8 ~67.1 52 x 10 x 5 EFF 36% INT 36%


VOLUME REPS SETS BEST EFF BEST INT
1741.1 23 5 98.05 86
1.7 ~84.1 BW x 5 x 4 EFF 86% INT 88%
0.3 ~79.7 BW x 3 x 1 EFF 81% INT 88%
↑ failed to do the last 2 reps


+triceps
+shoulder rehab
Posts on October 29th