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Quadzilla
Age 25 , BW 86.1
Join Date: 2015-09-10.
Following: 46.
Insert Post:
Your are on Friday 05, Oct 2018
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 86.1
Time to pick up training again!

Session 1

DELETE RENAME Records (PRs) # Squat low bar #sq
VOLUME REPS SETS BEST EFF BEST INT
6025 37 9 260.5 260.5
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 ~160.75 140 x 5 x 1 EFF 62% INT 54%
0.1 ~192.4 180 x 3 x 1 EFF 74% INT 69%
↑ +Belt.
0.1 ~217 210 x 2 x 1 EFF 83% INT 81%
0.2 ~237.65 230 x 2 x 1 EFF 91% INT 88%
↑ Pretty easy
0.7 ~237.65 207 x 5 x 3 EFF 91% INT 79%
↑ Pretty tough


DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2360 28 8 150 150
0.2 ~84.55 60 x 10 x 1 EFF 56% INT 40%
0.1 ~91.85 80 x 5 x 1 EFF 61% INT 53%
0.1 ~106.9 100 x 3 x 1 EFF 71% INT 67%
0.1 ~113.65 110 x 2 x 1 EFF 76% INT 73%
0.3 ~108.5 105 x 2 x 4 EFF 72% INT 70%


DELETE RENAME Records (PRs) # Dumbbell shoulder press seated
VOLUME REPS SETS BEST EFF BEST INT
2320 40 4 87.85 76
0.3 ~73.25 52 x 10 x 1 EFF 83% INT 68%
1.4 ~84.55 60 x 10 x 3 EFF 96% INT 79%
↑ 30kgx2


VOLUME REPS SETS BEST EFF BEST INT
2286 36 3 111.35 97
1 ~89.5 PR 63.5 x 12 x 3 EFF 80% INT 65%


VOLUME REPS SETS BEST EFF BEST INT
562.5 30 3 22.9 16.25
2+ ~26.4 PR 18.75 x 10 x 3 EFF PR% INT PR%


DELETE RENAME Records (PRs) # External rotation (upward)
VOLUME REPS SETS BEST EFF BEST INT
225 36 3 12.35 8.75
1.2 ~8.8 6.25 x 12 x 3 EFF 71% INT 71%


VOLUME REPS SETS BEST EFF BEST INT
882 36 3 36.15 28
2+ ~34.5 24.5 x 12 x 3 EFF 95% INT 88%


Session 2

DELETE RENAME Records (PRs) # Conventional deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
5395 27 11 302.5 302.5
~74.85 70 x 3 x 1 EFF 25% INT 23%
~117.6 110 x 3 x 1 EFF 39% INT 36%
0.1 ~160.35 150 x 3 x 1 EFF 53% INT 50%
↑ +Straps.
0.1 ~203.1 190 x 3 x 1 EFF 67% INT 63%
230 x 1 x 1 EFF 76% INT 76%
↑ +Belt.
0.1 260 x 1 x 1 EFF 86% INT 86%
0.2 285 x 1 x 1 EFF 94% INT 94%
↑ +Hook.
0.8 ~272.6 255 x 3 x 4 EFF 90% INT 84%


DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3292.5 37 10 150 150
0.2 ~84.55 60 x 10 x 1 EFF 56% INT 40%
0.1 ~91.85 80 x 5 x 1 EFF 61% INT 53%
0.1 ~106.9 100 x 3 x 1 EFF 71% INT 67%
0.1 ~113.65 110 x 2 x 1 EFF 76% INT 73%
0.1 ~121.4 117.5 x 2 x 1 EFF 81% INT 78%
0.5 ~109.55 102.5 x 3 x 5 EFF 73% INT 68%
Posts on October 05th