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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 15, Jun 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 86.2
Final day of consecutive training. Sore af but finally found a comfortable way to squat!!!

DELETE RENAME Records (PRs) # Squat low bar #sq
VOLUME REPS SETS BEST EFF BEST INT
5575 40 11 226 226
0.1 ~68.9 60 x 5 x 1 EFF 30% INT 27%
0.1 ~114.8 100 x 5 x 1 EFF 51% INT 44%
0.1 ~132.05 115 x 5 x 1 EFF 58% INT 51%
0.1 ~149.45 135 x 4 x 1 EFF 66% INT 60%
0.2 ~171.05 160 x 3 x 2 EFF 76% INT 71%
↑ +Belt.
0.8 ~192.4 180 x 3 x 5 EFF 85% INT 80%
↑ @7-9


Sitting back more allows me cut depth, use more stretch reflex and less bounce. I finally found a way to have full control of the squat and depend less on bouncing. These sets weren't only faster but also better form than the 180s two days ago!

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3465 35 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%
0.2 ~112.25 105 x 3 x 2 EFF 77% INT 72%
0.9 ~128.3 120 x 3 x 5 EFF 88% INT 83%
↑ @8.5


DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3875 30 6 250 250
0.1 ~80.35 70 x 5 x 1 EFF 32% INT 28%
0.1 ~126.3 110 x 5 x 1 EFF 51% INT 44%
0.1 ~149.25 130 x 5 x 1 EFF 60% INT 52%
0.1 ~166.5 145 x 5 x 1 EFF 67% INT 58%
0.3 ~183.7 PR 160 x 5 x 2 EFF 73% INT 64%
↑ +Belt


Hard to focus on form while fatigued. Scraped my shin on one of the reps and as a result stood too far from the bar for the rest of the reps.

DELETE RENAME Records (PRs) # Conventional deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
800 5 1 270 270
0.1 ~183.7 160 x 5 x 1 EFF 68% INT 59%


Competing in an unofficial meet this Saturday to test some openers. Initially I wanted to retest sumo but my form is still lacking and there is really no point in testing it right now. I'll use the opportunity to test my new conventional form instead.
Posts on June 15th