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Quadzilla
Age 27 , BW 84.7
Join Date: 2015-09-10.
Following: 47.
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Your are on Saturday 21, May 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85.7
Last day of this block with some heavy sumo singles. Got a nice opportunity to train in a different gym full of specialty bars and quality gear.

DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3035 21 11 220 220
0.1 ~80.35 70 x 5 x 1 EFF 37% INT 32%
0.1 ~117.6 110 x 3 x 1 EFF 53% INT 50%
0.1 ~133.6 125 x 3 x 1 EFF 61% INT 57%
0.1 ~155 150 x 2 x 1 EFF 70% INT 68%
0.1 ~180.85 175 x 2 x 1 EFF 82% INT 80%
0.1 190 x 1 x 1 EFF 86% INT 86%
↑ +Belt.
0.1 205 x 1 x 1 EFF 93% INT 93%
0.5 215 x 1 x 1 EFF 98% INT 98%
↑ First attempt: clean rep and remembered cues.
1 230 x 1 x 1 EFF PR% INT PR%
↑ Second attempt: lack of glute activation so lockout was sloppy.
1 240 x 1 x 1 EFF PR% INT PR%
↑ Third attempt: good tightness, gained actual momentum when locking!
PR 250 x 1 x 1 EFF PR% INT PR%
↑ Fourth attempt: still no true max but lockout was very conventional-like. No grip issues or very slow lift-off!


DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2600 28 7 145 145
0.1 ~71.95 65 x 4 x 1 EFF 50% INT 45%
0.1 ~83.05 75 x 4 x 1 EFF 57% INT 52%
0.1 ~99.65 90 x 4 x 1 EFF 69% INT 62%
0.6 ~116.25 105 x 4 x 4 EFF 80% INT 72%


DELETE RENAME Records (PRs) # Bench press w/Slingshot #bp
VOLUME REPS SETS BEST EFF BEST INT
2400 18 6 150 150
0.1 ~117.6 110 x 3 x 1 EFF 78% INT 73%
0.5 ~138.95 130 x 3 x 2 EFF 93% INT 87%
↑ Getting used to the movement.
0.9 ~149.65 140 x 3 x 2 EFF 100% INT 93%
↑ Easy stuff.
2+ ~160.35 PR 150 x 3 x 1 EFF PR% INT 100%
↑ Lockout getting harder, stopped to eat pizza.


VOLUME REPS SETS BEST EFF BEST INT
58.15 45
PR 62.5 x 1 x 1 EFF PR% INT PR%
↑ Got challenged so did a half-strict rep (ass off, shoulders on the wall) while eating pizza and no warm-up.


VOLUME REPS SETS BEST EFF BEST INT
1320 28 6 85.5 80
0.1 ~28.7 25 x 5 x 1 EFF 34% INT 31%
0.2 ~51.65 45 x 5 x 2 EFF 60% INT 56%
0.3 ~63.15 55 x 5 x 2 EFF 74% INT 69%
0.2 ~69.5 65 x 3 x 1 EFF 81% INT 81%


All done with a bamboo bar and weights suspended on bands. Lowering weight was actually the hardest part.
Posts on May 21st