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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 11, May 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.8
DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
2905 23 10 190 190
0.1 ~68.9 60 x 5 x 1 EFF 36% INT 32%
0.1 ~99.65 90 x 4 x 1 EFF 52% INT 47%
0.1 ~128.3 120 x 3 x 1 EFF 68% INT 63%
0.1 ~149.65 140 x 3 x 1 EFF 79% INT 74%
0.3 ~170.5 165 x 2 x 2 EFF 90% INT 87%
0.2 180 x 1 x 1 EFF 95% INT 95%
↑ +belt, mixed. No glute activation, pulling slack, building up tension, controlling hips.
1 195 x 1 x 1 EFF PR% INT PR%
↑ Still very shitty form.
1 210 x 1 x 1 EFF PR% INT PR%
↑ Bar drifting away around the knee, still too much slack and I didn't take my time to build up tension.
PR 220 x 1 x 1 EFF PR% INT PR%
↑ Actually a pretty decent lift-off but I realised lack of glute activation when bar was above the knee causing me to pause for a sec to question my stupidity. Easy lockout after the pause.


I'm pretty disappointed in my form because I have been working on every part of the lift. It's just going to take more time to get this weak lift up to par. I'm aiming for 240 next week.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2192.5 24 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 ~109.55 102.5 x 3 x 1 EFF 76% INT 71%
0.4 ~121.4 117.5 x 2 x 4 EFF 84% INT 81%
↑ Eccentric is pretty consistent but the success rate of the concentric flare is only 50%.


DELETE RENAME Records (PRs) # Sumo off blocks #dl
VOLUME REPS SETS BEST EFF BEST INT
4940 28 7 206.65 200
0.1 ~121.8 110 x 4 x 1 EFF 59% INT 55%
0.2 ~166.05 150 x 4 x 1 EFF 80% INT 75%
0.3 ~193.75 175 x 4 x 1 EFF 94% INT 88%
2+ ~221.45 PR 200 x 4 x 4 EFF PR% INT 100%


Accellerating above the knee is really unusual for me.

DELETE RENAME Records (PRs) # Triceps extension w/rope
VOLUME REPS SETS BEST EFF BEST INT
1288 44 6 37.55 31.5
2+ ~37.55 31.5 x 6 x 5 EFF 100% INT 100%
↑ Up to rpe8.
0.6 ~34.5 PR 24.5 x 14 x 1 EFF 92% INT 78%


VOLUME REPS SETS BEST EFF BEST INT
2000 40 4 70.45 50
2+ ~70.45 50 x 10 x 4 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
840 40 4 36.15 28
1.6 ~29.6 21 x 10 x 4 EFF 82% INT 75%
Posts on May 11th