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Quadzilla
Age 25 , BW 87.6
Join Date: 2015-09-10.
Following: 46.
Insert Post:
Your are on Saturday 17, Aug 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 87.6
Started incorporating the placebo stretch in the warm-up routine.

VOLUME REPS SETS BEST EFF BEST INT
50 50
1 50 x 1 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Squat low bar #sq
VOLUME REPS SETS BEST EFF BEST INT
9530 63 10 296.5 267.5
0.1 ~84.55 60 x 10 x 1 EFF 29% INT 22%
0.1 ~129.15 100 x 8 x 1 EFF 44% INT 37%
0.1 ~166.9 140 x 6 x 1 EFF 56% INT 52%
0.1 ~199.3 180 x 4 x 1 EFF 67% INT 67%
0.1 ~217 210 x 2 x 1 EFF 73% INT 79%
↑ +Belt.
0.1 230 x 1 x 1 EFF 78% INT 86%
1 ~238.95 185 x 8 x 4 EFF 81% INT 69%


Knee is feeling a lot better. Use quads!

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
4088 43 9 158.5 155
0.2 ~84.55 60 x 10 x 1 EFF 53% INT 39%
0.2 ~103.35 80 x 8 x 1 EFF 65% INT 52%
0.2 ~119.25 100 x 6 x 1 EFF 75% INT 65%
0.2 ~127.3 115 x 4 x 1 EFF 80% INT 74%
0.3 ~130.95 122.5 x 3 x 2 EFF 83% INT 79%
0.4 ~125.05 117 x 3 x 3 EFF 79% INT 75%


DELETE RENAME Records (PRs) # Conventional deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
6350 35 10 310.5 310.5
~74.85 70 x 3 x 1 EFF 24% INT 23%
~117.6 110 x 3 x 1 EFF 38% INT 35%
0.1 ~160.35 150 x 3 x 1 EFF 52% INT 48%
0.1 ~203.1 190 x 3 x 1 EFF 65% INT 61%
↑ +Straps.
0.1 ~245.85 230 x 3 x 1 EFF 79% INT 74%
↑ +Belt.
0.2 ~271.25 245 x 4 x 1 EFF 87% INT 79%
0.4 ~215.9 195 x 4 x 4 EFF 70% INT 63%


VOLUME REPS SETS BEST EFF BEST INT
3840 48 4 119.75 85
2+ ~112.75 PR 80 x 12 x 4 EFF 94% INT 94%


DELETE RENAME Records (PRs) # RDL w/ dumbbells
VOLUME REPS SETS BEST EFF BEST INT
3840 48 4 --- ---
~112.75 PR 80 x 12 x 4 EFF --- INT ---
↑ 40kgx2
Posts on August 17th