wait...
ijzersterk_pouja
Age --- , BW 76
Join Date: 2015-06-20.
Following: 23.
Insert Post:
Your are on Thursday 19, Nov 2020
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 76
VOLUME REPS SETS BEST EFF BEST INT
3300 55 6 123.05 122.5
0.1 ~25.8 20 x 10 x 1 EFF 21% INT 16%
0.1 ~51.6 40 x 10 x 1 EFF 42% INT 33%
0.1 ~66.65 60 x 5 x 1 EFF 54% INT 49%
0.9 ~103.25 80 x 10 x 3 EFF 84% INT 65%
↑ @6, still a bit afraid to unrack more without a spotter


VOLUME REPS SETS BEST EFF BEST INT
2167 37 5 110.3 91
0.1 ~43.35 39 x 5 x 1 EFF 39% INT 43%
0.2 ~71.5 59 x 8 x 1 EFF 65% INT 65%
0.8 ~75.75 62.5 x 8 x 3 EFF 69% INT 69%


DELETE RENAME Records (PRs) # hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
4150 50 5 112.25 87
0.8 ~98.05 BW x 10 x 1 EFF 87% INT 87%
1.4 ~104.5 BW + 5 x 10 x 1 EFF 93% INT 93%
2+ ~110.95 BW + 10 x 10 x 3 EFF 99% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
960 30 3 63.2 49
0.9 ~41.3 32 x 10 x 3 EFF 65% INT 65%


VOLUME REPS SETS BEST EFF BEST INT
2920 50 6 100 90
0.1 ~25.8 20 x 10 x 1 EFF 26% INT 22%
0.2 ~72.75 60 x 8 x 1 EFF 73% INT 67%
1.5 ~84.85 70 x 8 x 4 EFF 85% INT 78%


VOLUME REPS SETS BEST EFF BEST INT
950 30 6 46.05 40
0.1 ~22.2 20 x 5 x 1 EFF 48% INT 50%
1.7 ~37.8 34 x 5 x 5 EFF 82% INT 85%


DELETE RENAME Records (PRs) # rear deltoid flys
VOLUME REPS SETS BEST EFF BEST INT
240 30 3 66.65 60
0.3 ~10.3 8 x 10 x 3 EFF 15% INT 13%


+10min abs
Posts on November 19th