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Quadzilla
Age 25 , BW 87.8
Join Date: 2015-09-10.
Following: 47.
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Your are on Wednesday 09, Oct 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 87.7
The prep for Euros has started! This time the overall volume is going to be a little lower to improve recovery and allow slightly higher intensities in training.

Felt good to be moving weights again.

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


DELETE RENAME Records (PRs) # Squat high bar #sq
VOLUME REPS SETS BEST EFF BEST INT
6330 48 8 232.5 225
0.1 ~77.5 60 x 8 x 1 EFF 33% INT 27%
0.1 ~129.15 100 x 8 x 1 EFF 56% INT 44%
0.2 ~167.9 130 x 8 x 1 EFF 72% INT 58%
0.3 ~200.2 155 x 8 x 1 EFF 86% INT 69%
↑ +Belt.
0.2 ~196.75 165 x 6 x 1 EFF 85% INT 73%
0.2 ~193.75 175 x 4 x 1 EFF 83% INT 78%
0.2 ~199.3 180 x 4 x 1 EFF 86% INT 80%
0.1 ~186 180 x 2 x 1 EFF 80% INT 80%


Found out that grip width may be a cause for the uneven bar position.

Knee and hip did feel a little better after the squats.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3290 39 8 160.5 160.5
0.1 ~77.5 60 x 8 x 1 EFF 48% INT 37%
0.2 ~103.35 80 x 8 x 1 EFF 64% INT 50%
0.1 ~110.7 100 x 4 x 1 EFF 69% INT 62%
↑ Stability issues.
0.1 ~103.35 90 x 5 x 1 EFF 64% INT 56%
↑ Sketchy reps.
0.1 ~99.65 90 x 4 x 1 EFF 62% INT 56%
↑ Small improvement.
0.1 ~103.35 90 x 5 x 1 EFF 64% INT 56%
↑ Big improvement.
0.1 ~106.9 100 x 3 x 1 EFF 67% INT 62%
↑ Maintained form.
0.1 ~108.5 105 x 2 x 1 EFF 68% INT 65%
↑ Same.


Had sore traps which made bench a little less comfortable. Paying close attention to the concentric technique. First half felt weird, like some nerve was impinged.

VOLUME REPS SETS BEST EFF BEST INT
2150 43 4 91.6 85
0.3 ~70.45 50 x 13 x 1 EFF 77% INT 59%
0.7 ~70.45 50 x 10 x 3 EFF 77% INT 59%


It's been a long long time.

DELETE RENAME Records (PRs) # Machine row close grip
VOLUME REPS SETS BEST EFF BEST INT
3862 56 4 140.9 100
0.3 ~80.3 57 x 15 x 1 EFF 57% INT 57%
0.5 ~94.4 67 x 15 x 1 EFF 67% INT 67%
1.1 ~108.5 PR 77 x 13 x 2 EFF 77% INT 77%


+Planks.
Posts on October 09th