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Quadzilla
Age 24 , BW 86.5
Join Date: 2015-09-10.
Following: 39.
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Your are on Monday 25, Apr 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.6
New training block with the emphasis on front squat, sumo and bench arch. I'm starting off very light so my hip and shoulder can fully recover.

DELETE RENAME Records (PRs) # Front squat #sq
VOLUME REPS SETS BEST EFF BEST INT
2540 31 9 140 140
0.1 ~45.95 40 x 5 x 1 EFF 33% INT 29%
0.1 ~68.9 60 x 5 x 1 EFF 49% INT 43%
0.1 ~86.1 75 x 5 x 1 EFF 62% INT 54%
0.1 ~103.35 90 x 5 x 1 EFF 74% INT 64%
0.1 ~112.25 105 x 3 x 1 EFF 80% INT 75%
0.4 ~116.25 112.5 x 2 x 4 EFF 83% INT 80%


Easier to keep upright with slightly wider stance.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2580 28 8 145 145
0.1 ~68.9 60 x 5 x 1 EFF 48% INT 41%
0.1 ~86.1 75 x 5 x 1 EFF 59% INT 52%
0.1 ~96.2 90 x 3 x 1 EFF 66% INT 62%
0.1 ~112.25 105 x 3 x 1 EFF 77% INT 72%
↑ First rep was so horrible that it made me question my credibility as a powerlifter.
0.5 ~117.6 110 x 3 x 4 EFF 81% INT 76%
↑ Tight hip flexors prevent maximum arch. Still working on the flare.


VOLUME REPS SETS BEST EFF BEST INT
1080 48 6 34.3 28.75
0.2 ~24.2 18.75 x 8 x 1 EFF 71% INT 65%
2+ ~30.05 23.25 x 8 x 5 EFF 88% INT 81%


VOLUME REPS SETS BEST EFF BEST INT
3384 40 5 129.1 129.1
1.2 ~109.3 BW x 8 x 5 EFF 85% INT 66%


VOLUME REPS SETS BEST EFF BEST INT
1800 30 3 91.85 80
1.2 ~84.55 PR 60 x 10 x 3 EFF 92% INT 75%


Stretching to work on arch.
Posts on April 25th