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Quadzilla
Age 24 , BW 82.65
Join Date: 2015-09-10.
Following: 39.
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Your are on Saturday 21, Apr 2018
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 82.65
Dutch Raw Nationals 2018. Minor watercut + food weight manipulation for 2kg weightloss. I feel like I have a very effective protocol now and can come in a little heavier next time.

DELETE RENAME Records (PRs) # Squat low bar #sq
VOLUME REPS SETS BEST EFF BEST INT
1247.5 7 8 260.5 260.5
70 x 1 x 1 EFF 27% INT 27%
120 x 1 x 1 EFF 46% INT 46%
170 x 1 x 1 EFF 65% INT 65%
200 x 1 x 1 EFF 77% INT 77%
0.1 215 x 1 x 1 EFF 83% INT 83%
0.1 230 x 1 x 1 EFF 88% INT 88%
↑ Last warmup.
0.1 242.5 x 1 x 1 EFF 93% INT 93%
↑ Good control and focus!
255 x 0 x 1 EFF --- INT ---
↑ Misgroove and massive grind but no lift. I think the stance was too narrow.


No third attempt due to a rerack and no time left :/

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
852.5 8 8 147.5 147.5
60 x 1 x 1 EFF 41% INT 41%
80 x 1 x 1 EFF 54% INT 54%
95 x 1 x 1 EFF 64% INT 64%
105 x 1 x 1 EFF 71% INT 71%
115 x 1 x 1 EFF 78% INT 78%
0.1 125 x 1 x 1 EFF 85% INT 85%
↑ Last warmup.
0.1 132.5 x 1 x 1 EFF 90% INT 90%
↑ Good opener.
0.2 140 x 1 x 1 EFF 95% INT 95%
↑ Little slow at the lockout.


No third because I thought a total PR was out of the question at this point.

DELETE RENAME Records (PRs) # Conventional deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
2392.5 13 9 300.5 300.5
~74.85 70 x 3 x 1 EFF 25% INT 23%
~124 120 x 2 x 1 EFF 41% INT 40%
~175.65 170 x 2 x 1 EFF 58% INT 57%
220 x 1 x 1 EFF 73% INT 73%
0.1 250 x 1 x 1 EFF 83% INT 83%
0.1 260 x 1 x 1 EFF 87% INT 87%
↑ Last warmup.
0.1 275 x 1 x 1 EFF 92% INT 92%
↑ Lowered opener to secure the win.
0.5 295 x 1 x 1 EFF 98% INT 98%
↑ Pretty solid.
PR 302.5 x 1 x 1 EFF PR% INT PR%
↑ Nice :)



Result 6/9 685kg 458.4 Wilks.

1st (of 14) -83kg.

Disappointing meet for me. It was a nice surprise to pull a small pr even though no conventionals were included in the prep.

On to the next one!
Posts on April 21st