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Quadzilla
Age 25 , BW 86.6
Join Date: 2015-09-10.
Following: 46.
Insert Post:
Your are on Friday 31, Aug 2018
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 86.2
Didn't sleep well so focused on assistance today.

DELETE RENAME Records (PRs) # Squat low bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2420 19 6 260.5 260.5
0.1 ~68.9 60 x 5 x 1 EFF 26% INT 23%
0.1 ~114.8 100 x 5 x 1 EFF 44% INT 38%
0.1 ~149.65 140 x 3 x 1 EFF 57% INT 54%
0.1 ~192.4 180 x 3 x 1 EFF 74% INT 69%
↑ +Belt.
0.1 210 x 1 x 1 EFF 81% INT 81%
0.1 ~232.5 225 x 2 x 1 EFF 89% INT 86%


DELETE RENAME Records (PRs) # External rotation (side)
VOLUME REPS SETS BEST EFF BEST INT
198 45 3 8.8 6.25
1.5 ~6.2 PR 4.4 x 15 x 3 EFF 70% INT 70%


+ Leg extension w/ band

+ Leg raise

VOLUME REPS SETS BEST EFF BEST INT
870 54 4 62.5 62.5
0.2 ~17.6 12.5 x 15 x 1 EFF 28% INT 20%
0.5 ~24.65 17.5 x 13 x 3 EFF 39% INT 28%


VOLUME REPS SETS BEST EFF BEST INT
540 36 3 --- ---
~21.15 PR 15 x 12 x 3 EFF --- INT ---
Posts on August 31st