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Quadzilla
Age 25 , BW 87.5
Join Date: 2015-09-10.
Following: 45.
Insert Post:
Your are on Tuesday 11, Jun 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 87.9
Had a bad night of sleep and decided to take it easy.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
4802.5 48 9 158.5 155
0.2 ~98.65 70 x 10 x 1 EFF 62% INT 45%
0.2 ~126.8 90 x 10 x 1 EFF 80% INT 58%
0.2 ~129.15 100 x 8 x 1 EFF 81% INT 65%
0.2 ~126.3 110 x 5 x 1 EFF 80% INT 71%
0.1 ~128.3 120 x 3 x 1 EFF 81% INT 77%
0.2 ~133.6 125 x 3 x 1 EFF 84% INT 81%
0.2 ~141.65 PR 132.5 x 3 x 1 EFF 89% INT 85%
↑ Still undershooting RPE!
0.3 ~128.3 120 x 3 x 2 EFF 81% INT 77%


Bench has been going very well. Ability to maintain scap retraction has improved by a lot.
Currently focusing on fixing form breakdown at higher intensities (>85%) for reps (>1).

DELETE RENAME Records (PRs) # Conventional deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
6200 32 8 310.5 310.5
~74.85 70 x 3 x 1 EFF 24% INT 23%
~128.3 120 x 3 x 1 EFF 41% INT 39%
0.1 ~181.7 170 x 3 x 1 EFF 59% INT 55%
↑ +Straps.
0.1 ~235.15 220 x 3 x 1 EFF 76% INT 71%
0.1 ~258.35 250 x 2 x 1 EFF 83% INT 81%
↑ +Belt.
0.6 ~262.3 220 x 6 x 3 EFF 84% INT 71%


DELETE RENAME Records (PRs) # Cable triceps kickback
VOLUME REPS SETS BEST EFF BEST INT
648 60 5 --- ---
~12.7 9 x 12 x 1 EFF --- INT ---
~15.85 PR 11.25 x 12 x 4 EFF --- INT ---


DELETE RENAME Records (PRs) # Rope cable curl
VOLUME REPS SETS BEST EFF BEST INT
1080 48 4 43.2 36.25
1.3 ~31.7 22.5 x 12 x 4 EFF 73% INT 62%


VOLUME REPS SETS BEST EFF BEST INT
1080 48 4 44.4 31.5
1.7 ~31.7 22.5 x 12 x 4 EFF 71% INT 71%
Posts on June 11th