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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 27, Jul 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 86.4
Not bulking, just fat :). I think I pulled my left erector last week. I did feel some discomfort during squats last monday but nothing too serious. Before training today all was well but the deficit deads rekt me.

DELETE RENAME Records (PRs) # Deficit deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3730 26 9 198.9 192.5
0.1 ~80.35 70 x 5 x 1 EFF 40% INT 36%
0.1 ~132.85 120 x 4 x 1 EFF 67% INT 62%
0.1 ~149.65 140 x 3 x 1 EFF 75% INT 73%
0.5 ~181.7 170 x 3 x 2 EFF 91% INT 88%
↑ +Mixed, belt.
1.6 ~188.6 182.5 x 2 x 4 EFF 95% INT 95%
↑ @6.5


Lower back felt sore and tight. No noticeable loss of strength.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
4080 43 12 147.5 147.5
0.1 ~71.55 60 x 6 x 1 EFF 49% INT 41%
0.1 ~86.1 75 x 5 x 1 EFF 58% INT 51%
0.1 ~99.65 90 x 4 x 1 EFF 68% INT 61%
0.2 ~112.25 105 x 3 x 2 EFF 76% INT 71%
0.3 ~124 120 x 2 x 3 EFF 84% INT 81%
↑ @7
0.3 ~120.25 112.5 x 3 x 2 EFF 82% INT 76%
↑ @7
0.1 ~116.25 105 x 4 x 1 EFF 79% INT 71%
0.2 ~107.3 90 x 6 x 1 EFF 73% INT 61%


Form and strength improvement over last training! No major discomfort!

DELETE RENAME Records (PRs) # Incline DB press
VOLUME REPS SETS BEST EFF BEST INT
3200 50 5 90.2 68
2+ ~90.2 64 x 10 x 5 EFF 100% INT 94%
↑ @8


DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
5130 31 11 250 250
0.1 ~80.35 70 x 5 x 1 EFF 32% INT 28%
0.1 ~132.85 120 x 4 x 1 EFF 53% INT 48%
0.1 ~149.65 140 x 3 x 1 EFF 60% INT 56%
0.1 ~181.7 170 x 3 x 1 EFF 73% INT 68%
↑ +Straps, belt.
0.3 ~208.45 PR 195 x 3 x 2 EFF 83% INT 78%
0.8 ~227.35 PR 220 x 2 x 5 EFF 91% INT 88%
↑ @8, comparable or even faster than conventional pulls at this weight. A lot of friction between quads and hand/straps makes lockout a bit weird.


Some of the best sumos I've ever done! Widened my stance a bit, used straps and tried a new setup.

VOLUME REPS SETS BEST EFF BEST INT
2073.6 24 3 129.1 129.1
0.3 ~121.75 PR BW x 10 x 1 EFF 94% INT 67%
0.2 ~111.6 BW x 8 x 1 EFF 86% INT 67%
0.2 ~103 BW x 6 x 1 EFF 80% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
1728 20 2 125.2 105
1.1 ~121.75 PR BW x 10 x 2 EFF 97% INT 82%
Posts on July 27th