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Source Article
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Height (cm)Squat
Predicted total with no change in body composition
Predicted total at current weight at 12% body fat
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185.543301046.0533321206.599305
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Weight (kg)BenchPredicted squatPredicted squat
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150205408.1650939477.4766656
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Neck circumference (cm)DeadliftPredicted benchPredicted bench
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45330259.9403216308.6577203
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Waist circumference around navel (cm)Initial TotalPredicted deadliftPredicted deadlift
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105865377.947917420.4649195
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Wrist circumference (cm)Initial WilksPredicted wilksPredicted wilks
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23.495478.6005412578.7765214667.6058734
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Ankle circumference (at narrowest, in cm)Initial ASCPredicted ASCPredicted ASC
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33.65530.6399887437.0532512542.74010305
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Bodyfat %Room to improve total (kg)Room to improve total (kg)
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24.35181.0533324341.5993054
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Initial Fat MassRoom to improve wilksRoom to improve wilks
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36.525100.1759802189.0053323
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Initial FFMDifference in Competitiveness/Relative Strength %Difference in Competitiveness/Relative Strength %
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113.47520.9310210939.49124918
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Initial FFMI
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32.96287525
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Initial Adjusted FFMI
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32.62493525
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Initial FFM/cm
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0.6115931875
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Desired change in bodyfat
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-10Final TotalPredicted total with new FFM
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Change in muscle1017.4564881219.382318
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20Final SquatFinal Squat
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395.8191459482.9954008
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Final WeightFinal BenchFinal Bench
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160251.2626585312.5367034
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Final Bodyfat %Final DeadliftFinal Deadlift
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16.578125370.3746838423.8502139
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Final Fat MassFinal WilksFinal Wilks
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26.525557.7795945668.4773086
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Final FFMPredicted ASCPredicted ASC
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133.47534.522522741.37391057
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Final FFMIDifference in TotalDifference in Total
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38.77259109152.4564882354.3823181
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Final Adjusted FFMIDifference in WilksDifference in Wilks
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38.4346510979.17905334189.8767675
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Final FFM/cmDifference in Competitiveness %Difference in Competitiveness %
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0.719386655216.5438704239.67332904
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Difference in Relative Strength %Difference in Relative Strength %
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12.6714601135.0323948
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Predicted maximum outcomes at desired bodyfat
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Desired bodyfat percentage
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12Predicted maximal outcomes at your current bodyfat
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HeightHeight
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185.54185.54
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WeightWeight
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118.0441159144.5007979
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Fat Free MassFat Free Mass
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103.878822109.3148536
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FFM/cmFFM/cm
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0.55987292230.589171357
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FFMIFFMI
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30.1753218931.75441183
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Adjusted FFMIAdjusted FFMI
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29.8373818931.41647183
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Predicted maximum totalPredicted maximum total
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962.88854251009.999634
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Predicted squatPredicted squat
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372.2608466392.5998422
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Predicted benchPredicted bench
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234.7041094248.9998891
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Predicted deadliftPredicted deadlift
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355.9235864368.3999032
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Predicted wilksPredicted wilks
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555.7600021561.790967
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Predicted ASCPredicted ASC
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40.0141064436.67817514
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Room to improve total (kg)Room to improve total (kg)
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97.8885425144.9996345
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Room to improve wilksRoom to improve wilks
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77.1594609383.19042583
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Difference in Competitiveness/Relative Strength %Difference in Competitiveness/Relative Strength %
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13.3314773617.38201667
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Predicted maximum total based on current skill as a lifter
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791.8500201
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