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Quadzilla
Age 26 , BW 88
Join Date: 2015-09-10.
Following: 47.
Insert Post:
Your are on Wednesday 18, Sep 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 87.9
BW is dropping and besides my knees, form is finally clicking in squats :)

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
8680 58 8 296.5 267.5
0.1 ~84.55 60 x 10 x 1 EFF 29% INT 22%
0.1 ~119.25 100 x 6 x 1 EFF 40% 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%
↑ +Belt.
0.3 ~258.35 200 x 8 x 1 EFF 87% INT 75%
0.7 ~232.5 180 x 8 x 3 EFF 78% INT 67%


Wider stance style but with emphasis on more leg drive.

DELETE RENAME Records (PRs) # Close grip bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
6030 63 8 157.8 112.5
0.2 ~84.55 60 x 10 x 1 EFF 54% INT 53%
0.3 ~103.35 80 x 8 x 1 EFF 65% INT 71%
0.7 ~129.15 100 x 8 x 1 EFF 82% INT 89%
2+ ~126.3 110 x 5 x 1 EFF 80% INT 98%
2+ ~148.55 PR 115 x 8 x 1 EFF 94% INT PR%
2+ ~135.65 105 x 8 x 3 EFF 86% INT 93%


Maintaining retraction in close grip is even harder than comp style!

DELETE RENAME Records (PRs) # Lat pulldown close grip
VOLUME REPS SETS BEST EFF BEST INT
4820 60 6 136.7 97
0.2 ~80.3 57 x 10 x 1 EFF 59% INT 59%
0.5 ~108.5 77 x 10 x 1 EFF 79% INT 79%
2+ ~122.6 87 x 10 x 4 EFF 90% INT 90%


DELETE RENAME Records (PRs) # DB skullcrusher
VOLUME REPS SETS BEST EFF BEST INT
640 40 4 22.55 16
2+ ~22.55 16 x 10 x 4 EFF 100% INT 100%
Posts on September 18th