wait...
Quadzilla
Age 27 , BW 85.4
Join Date: 2015-09-10.
Following: 47.
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Your are on Thursday 08, Jun 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.8
Bodyweight finally back to normal again. Some upper body training today which I enjoyed a lot! This type of training seems to decrease aches and minor discomforts I've accumulated in powerlifting for nearly two years straight.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2570 29 8 147.5 147.5
0.1 ~68.9 60 x 5 x 1 EFF 47% INT 41%
0.1 ~86.1 75 x 5 x 1 EFF 58% INT 51%
0.1 ~103.35 90 x 5 x 1 EFF 70% INT 61%
0.1 ~112.25 105 x 3 x 1 EFF 76% INT 71%
0.1 ~117.6 110 x 3 x 1 EFF 80% INT 75%
0.1 ~118.85 115 x 2 x 1 EFF 81% INT 78%
0.1 120 x 1 x 1 EFF 81% INT 81%
↑ @7.5
0.1 ~103.35 90 x 5 x 1 EFF 70% INT 61%


Not sure what happened but couldn't control right scapula...

VOLUME REPS SETS BEST EFF BEST INT
1357.5 23 7 85.5 85
0.1 ~42.75 40 x 3 x 1 EFF 50% INT 47%
0.1 ~53.45 50 x 3 x 1 EFF 62% INT 59%
0.1 ~64.15 60 x 3 x 1 EFF 75% INT 71%
0.1 ~69.5 65 x 3 x 1 EFF 81% INT 76%
0.1 ~72.15 67.5 x 3 x 1 EFF 84% INT 79%
0.2 ~74.85 70 x 3 x 1 EFF 87% INT 82%
↑ @8.5, I've gotten really weak!
0.2 ~68.9 60 x 5 x 1 EFF 81% INT 71%


Lockout holds on the last rep of last three sets. All beltless, strict and paused.

VOLUME REPS SETS BEST EFF BEST INT
3312 46 4 124 96
0.3 ~93 72 x 8 x 1 EFF 75% INT 75%
↑ Very uncomfortable for chest and shoulder.
0.3 ~93 72 x 8 x 1 EFF 75% INT 75%
↑ Discomfort suddenly disappeared
1.2 ~101.45 PR 72 x 15 x 2 EFF 82% INT 75%
↑ 2x36kg, ls@8


Full rom & tng.

VOLUME REPS SETS BEST EFF BEST INT
1560 39 3 --- ---
~56.35 PR 40 x 15 x 1 EFF --- INT ---
~56.35 40 x 12 x 2 EFF --- INT ---
↑ ls@8


Full rom & strict.

DELETE RENAME Records (PRs) # DB shoulder press seated
VOLUME REPS SETS BEST EFF BEST INT
1872 36 3 87.85 76
1.1 ~73.25 PR 52 x 12 x 3 EFF 83% INT 68%
↑ 2x26kg, ls@10


Full rom & tng.

VOLUME REPS SETS BEST EFF BEST INT
2504.8 26 5 129.1 129.1
0.2 ~109.55 BW x 8 x 1 EFF 85% INT 66%
0.2 ~108.85 BW + 10 x 5 x 1 EFF 84% INT 73%
0.2 ~114.6 BW + 15 x 5 x 1 EFF 89% INT 77%
0.3 ~120.35 PR BW + 20 x 5 x 1 EFF 93% INT 81%
↑ @8.5
0.2 ~117.35 BW + 25 x 3 x 1 EFF 91% INT 85%
↑ @9


Dead hang, strict, full rom.
Posts on June 08th