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Quadzilla
Age 27 , BW 84.7
Join Date: 2015-09-10.
Following: 47.
Insert Post:
Your are on Wednesday 11, Jan 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.1
Low BW, some soreness in hips and quads. Good session nonetheless.

DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
4845 27 10 284.15 260
~74.85 70 x 3 x 1 EFF 26% INT 27%
0.1 ~117.6 110 x 3 x 1 EFF 41% INT 42%
0.1 ~149.65 140 x 3 x 1 EFF 53% INT 54%
0.1 ~181.7 170 x 3 x 1 EFF 64% INT 65%
↑ +Straps.
0.1 ~208.45 195 x 3 x 1 EFF 73% INT 75%
0.5 ~240.5 225 x 3 x 2 EFF 85% INT 87%
↑ +Belt.
0.8 ~248 PR 240 x 2 x 3 EFF 87% INT 92%
↑ @7.5, balance.


Sumo starting to feel like sumo. Open hips and head up!

VOLUME REPS SETS BEST EFF BEST INT
1710 36 6 85.5 80
0.1 ~23.85 20 x 6 x 1 EFF 28% INT 25%
0.1 ~47.7 40 x 6 x 1 EFF 56% INT 50%
0.2 ~59.6 50 x 6 x 1 EFF 70% INT 63%
0.2 ~65.6 55 x 6 x 1 EFF 77% INT 69%
0.5 ~71.55 60 x 6 x 2 EFF 84% INT 75%
↑ @7


Discomfort almost completely gone. Shoulders feeling healthy!

VOLUME REPS SETS BEST EFF BEST INT
2811 30 5 141.35 121.6
0.2 ~100.25 BW x 6 x 1 EFF 71% INT 69%
1.1 ~114.6 BW + 12 x 6 x 4 EFF 81% INT 79%
↑ @6


+YTWL 3x5

DELETE RENAME Records (PRs) # Sumo off blocks #dl
VOLUME REPS SETS BEST EFF BEST INT
4875 27 10 249.1 242.5
~74.85 70 x 3 x 1 EFF 30% INT 29%
0.1 ~117.6 110 x 3 x 1 EFF 47% INT 45%
0.1 ~160.35 150 x 3 x 1 EFF 64% INT 62%
0.1 ~181.7 170 x 3 x 1 EFF 73% INT 70%
↑ +Straps.
0.2 ~208.45 195 x 3 x 1 EFF 84% INT 80%
0.9 ~240.5 225 x 3 x 2 EFF 97% INT 93%
↑ +Belt.
2+ ~248 240 x 2 x 3 EFF 100% INT 99%
↑ @7, stance width and balance.
Posts on January 11th