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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 02, Nov 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85.4
Extremely busy day and little food and sleep. Took it easy.

DELETE RENAME Records (PRs) # Sumo off blocks #dl
VOLUME REPS SETS BEST EFF BEST INT
1920 12 4 242.5 242.5
160 x 1 x 1 EFF 66% INT 66%
0.1 ~171.05 160 x 3 x 1 EFF 71% INT 66%
0.1 ~183.7 PR 160 x 5 x 1 EFF 76% INT 66%
0.1 ~171.05 160 x 3 x 1 EFF 71% INT 66%


Snappy knee lock :D

DELETE RENAME Records (PRs) # Conventional deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
2730 18 6 295 295
~74.85 70 x 3 x 1 EFF 25% INT 24%
~117.6 110 x 3 x 1 EFF 40% INT 37%
0.1 ~155 145 x 3 x 1 EFF 53% INT 49%
0.1 ~187.05 175 x 3 x 1 EFF 63% INT 59%
↑ +Straps.
0.2 ~219.15 205 x 3 x 2 EFF 74% INT 69%
↑ +Belt.


Felt some unusual lower back soreness so switched to sumo

DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
3135 15 5 284.15 260
0.1 ~219.15 205 x 3 x 1 EFF 77% INT 79%
↑ +Belt.
0.6 ~224.5 210 x 3 x 4 EFF 79% INT 81%
↑ @7


Getting used to movement.

VOLUME REPS SETS BEST EFF BEST INT
211.25 27 3 10.55 8.75
0.3 ~8.8 6.25 x 10 x 1 EFF 83% INT 71%
2+ ~12.35 PR 8.75 x 10 x 1 EFF PR% INT 100%
2+ ~10.85 8.75 x 7 x 1 EFF PR% INT 100%
↑ @8.5


Each side.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
4635 51 13 147.5 147.5
0.1 ~74.4 60 x 7 x 1 EFF 50% INT 41%
0.1 ~89.4 75 x 6 x 1 EFF 61% INT 51%
0.1 ~103.35 90 x 5 x 1 EFF 70% INT 61%
0.1 ~116.25 105 x 4 x 1 EFF 79% INT 71%
↑ Flare started to be painful (on last rep).
0.3 ~116.25 112.5 x 2 x 3 EFF 79% INT 76%
↑ Reducing flare helps.
0.1 120 x 1 x 1 EFF 81% INT 81%
↑ Felt good :)
0.1 ~116.25 112.5 x 2 x 1 EFF 79% INT 76%
0.1 ~112.25 105 x 3 x 1 EFF 76% INT 71%
0.1 ~106.9 100 x 3 x 1 EFF 72% INT 68%
0.4 ~111.6 90 x 7 x 2 EFF 76% INT 61%
↑ Tried arching more and helped a lot!


Weekly progress is still there. Arching is going to be the new focus.
Posts on November 02nd