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Quadzilla
Age 27 , BW 84.7
Join Date: 2015-09-10.
Following: 47.
Insert Post:
Your are on Saturday 22, Oct 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.3
The DOMs continue in hands (lolwtf), upper back, glutes.

VOLUME REPS SETS BEST EFF BEST INT
175 30 3 8.8 6.25
0.3 ~5.3 3.75 x 10 x 1 EFF 60% INT 60%
2+ ~8.8 6.25 x 10 x 1 EFF 100% INT 100%
2+ ~10.55 PR 7.5 x 10 x 1 EFF PR% INT PR%
↑ @8.5


Each side.

DELETE RENAME Records (PRs) # Conventional off blocks #dl
VOLUME REPS SETS BEST EFF BEST INT
5850 30 10 280 280
~74.85 70 x 3 x 1 EFF 27% INT 25%
~117.6 110 x 3 x 1 EFF 42% INT 39%
0.1 ~171.05 160 x 3 x 1 EFF 61% INT 57%
0.1 ~203.1 190 x 3 x 1 EFF 73% INT 68%
↑ +Straps.
0.3 ~235.15 220 x 3 x 2 EFF 84% INT 79%
↑ +Belt.
1 ~261.9 PR 245 x 3 x 4 EFF 94% INT 88%
↑ @6-7


VOLUME REPS SETS BEST EFF BEST INT
4535 50 9 129.1 129.1
0.3 ~118.8 BW x 10 x 1 EFF 92% INT 65%
1.4 ~105.95 BW + 8 x 5 x 8 EFF 82% INT 71%
↑ @8


Short rests.

VOLUME REPS SETS BEST EFF BEST INT
150 3 3 50 50
2+ 50 x 1 x 3 EFF 100% INT 100%
↑ 60s


DELETE RENAME Records (PRs) # Triceps extension w/rope
VOLUME REPS SETS BEST EFF BEST INT
1540 50 5 45.2 38.5
0.4 ~39.45 28 x 10 x 1 EFF 87% INT 73%
2+ ~44.4 31.5 x 10 x 4 EFF 98% INT 82%
↑ @9


VOLUME REPS SETS BEST EFF BEST INT
252.9 3 3 86.6 86.6
1 BW x 1 x 3 EFF 97% INT 97%
Posts on October 22nd