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Quadzilla
Age 27 , BW 84.7
Join Date: 2015-09-10.
Following: 47.
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Your are on Wednesday 20, Apr 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 83.7
Some core training and stretching.

VOLUME REPS SETS BEST EFF BEST INT
775 4 4 230 230
175 x 1 x 1 EFF 76% INT 76%
0.1 190 x 1 x 1 EFF 83% INT 83%
0.1 200 x 1 x 1 EFF 87% INT 87%
0.1 210 x 1 x 1 EFF 91% INT 91%


Front squat position, no belt and hold almost untill failure (~15-5s). No walkout just unracking and hold.

DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3510 39 10 190 190
0.2 ~68.9 60 x 5 x 3 EFF 36% INT 32%
0.3 ~110.7 100 x 4 x 3 EFF 58% INT 53%
0.1 ~101.55 95 x 3 x 2 EFF 53% INT 50%
0.2 ~149.65 PR 140 x 3 x 2 EFF 79% INT 74%


Practiced form but it's hard to feel inefficiencies with low weights.
Posts on April 20th