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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 03, Aug 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85.3
Currently in treatment for my shoulder with regular check-ups. Eating less than usual due to life stuff.

DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
6505 37 11 250 250
0.1 ~77.5 70 x 4 x 1 EFF 31% INT 28%
0.1 ~121.8 110 x 4 x 1 EFF 49% INT 44%
0.1 ~155 140 x 4 x 1 EFF 62% INT 56%
0.1 ~188.2 PR 170 x 4 x 1 EFF 75% INT 68%
↑ +Straps.
0.3 ~208.45 195 x 3 x 2 EFF 83% INT 78%
↑ +Belt.
1.5 ~240.5 PR 225 x 3 x 5 EFF 96% INT 90%
↑ @8.5.


Got to work on stance width, foot angle, degree of upper back rounding, lat tightness, glute activation and knee control... Still pretty decent sets.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
8942.5 97 21 147.5 147.5
0.1 ~68.9 60 x 5 x 1 EFF 47% INT 41%
0.2 ~96.9 75 x 8 x 1 EFF 66% INT 51%
0.2 ~102.3 82.5 x 7 x 1 EFF 69% INT 56%
0.2 ~107.3 90 x 6 x 1 EFF 73% INT 61%
0.2 ~114.8 100 x 5 x 1 EFF 78% INT 68%
0.1 ~116.25 105 x 4 x 1 EFF 79% INT 71%
0.3 ~120.25 112.5 x 3 x 2 EFF 82% INT 76%
0.2 ~124 120 x 2 x 2 EFF 84% INT 81%
↑ @7
0.1 127.5 x 1 x 2 EFF 86% INT 86%
↑ @8.5
0.2 ~124 120 x 2 x 2 EFF 84% INT 81%
↑ @7
0.3 ~120.25 112.5 x 3 x 2 EFF 82% INT 76%
0.1 ~116.25 105 x 4 x 1 EFF 79% INT 71%
0.2 ~119.25 100 x 6 x 1 EFF 81% INT 68%
0.2 ~116.25 90 x 8 x 1 EFF 79% INT 61%
0.2 ~112.75 80 x 10 x 1 EFF 76% INT 54%
0.2 ~105.7 PR 75 x 12 x 1 EFF 72% INT 51%


Symmetrical presses except for a few lockouts. Weak arm has noticeable lack of lockout power. Minimal pain overall!

DELETE RENAME Records (PRs) # Sumo to knees #dl
VOLUME REPS SETS BEST EFF BEST INT
5760 36 9 213.8 200
0.1 ~77.5 70 x 4 x 1 EFF 36% INT 35%
0.1 ~121.8 110 x 4 x 1 EFF 57% INT 55%
0.1 ~155 140 x 4 x 1 EFF 72% INT 70%
0.3 ~188.2 170 x 4 x 1 EFF 88% INT 85%
↑ +Straps, belt.
2+ ~210.35 PR 190 x 4 x 5 EFF 98% INT 95%
↑ @7


Toes out + knees out = weight up!
Posts on August 03rd