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Quadzilla
Age 27 , BW 84.7
Join Date: 2015-09-10.
Following: 47.
Insert Post:
Your are on Monday 30, May 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85.4
Sleep deprivation and bad nutrition is a recipe for disaster.

DELETE RENAME Records (PRs) # Front squat #sq
VOLUME REPS SETS BEST EFF BEST INT
2060 20 6 160 160
0.1 ~66.45 60 x 4 x 1 EFF 42% INT 38%
0.1 ~99.65 90 x 4 x 1 EFF 62% INT 56%
0.1 ~127.3 115 x 4 x 1 EFF 80% INT 72%
0.3 ~133.6 125 x 3 x 2 EFF 84% INT 78%
↑ +Belt.
0.1 ~129.15 125 x 2 x 1 EFF 81% INT 78%
↑ Bar slipped in the hole with third rep. Front SQ at sub 80% still fucking with me.


DELETE RENAME Records (PRs) # Paused squat high bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2650 22 8 165.7 155
0.1 ~68.9 PR 60 x 5 x 1 EFF 42% INT 39%
0.1 ~106.9 100 x 3 x 1 EFF 65% INT 65%
0.2 ~133.6 125 x 3 x 1 EFF 81% INT 81%
0.5 ~155 145 x 3 x 1 EFF 94% INT 94%
↑ +Belt.
2+ ~160.15 155 x 2 x 4 EFF 97% INT 100%
↑ Last two sets getting tough. 3 min rests.

All done high bar and pause slightly above parallel.

End of first session.

DELETE RENAME Records (PRs) # Squat low bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2600 21 6 226 226
0.1 ~68.9 60 x 5 x 1 EFF 30% INT 27%
0.1 ~121.8 110 x 4 x 1 EFF 54% INT 49%
0.1 ~149.65 140 x 3 x 1 EFF 66% INT 62%
↑ +Belt.
0.3 ~171.05 160 x 3 x 3 EFF 76% INT 71%


First time low bar in weeks. Bar positioning was ok but had to find the right groove again with the actual squats.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2570 27 10 145 145
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 ~99.65 90 x 4 x 1 EFF 69% INT 62%
0.1 ~112.25 105 x 3 x 1 EFF 77% INT 72%
0.2 ~124 120 x 2 x 2 EFF 86% INT 83%
0.1 127.5 x 1 x 1 EFF 88% INT 88%
0.1 132.5 x 1 x 1 EFF 91% INT 91%
0.2 ~124 120 x 2 x 2 EFF 86% INT 83%


Had a comp rack so tried a wider grip, which I actually liked!

DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3155 24 7 250 250
0.1 ~68.9 60 x 5 x 1 EFF 28% INT 24%
0.1 ~121.8 PR 110 x 4 x 1 EFF 49% INT 44%
0.1 ~138.95 130 x 3 x 1 EFF 56% INT 52%
0.1 ~160.35 150 x 3 x 1 EFF 64% INT 60%
↑ +Belt.
0.3 ~187.05 PR 175 x 3 x 3 EFF 75% INT 70%


Felt light but form sucked.
Posts on May 30th