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Quadzilla
Age 26 , BW 85
Join Date: 2015-09-10.
Following: 47.
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Your are on Wednesday 01, Apr 2020
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85
Will be splitting up sessions to have more frequent but shorter training sessions.

Barbell complex for warm-up: squat, RDL, GM, OHP, behind neck press, row overhand and underhand, curls.

VOLUME REPS SETS BEST EFF BEST INT
800 40 2 129.15 100
0.5 ~28.2 20 x 20 x 2 EFF 22% INT 20%


- Shoulder raise series w/ band (lateral, reverse, Y) 2x12 (each style)

DELETE RENAME Records (PRs) # Overhead squat #sq
VOLUME REPS SETS BEST EFF BEST INT
160 8 1 25.85 20
2+ ~25.85 20 x 8 x 1 EFF 100% INT 100%
↑ w/ backpack


DELETE RENAME Records (PRs) # Squat high bar #sq
VOLUME REPS SETS BEST EFF BEST INT
480 24 2 232.5 225
0.3 ~28.2 20 x 12 x 2 EFF 12% INT 9%
↑ w/ backpack


- Unilateral row w/ (double) band 3x10 3s hold
Posts on April 01st