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Quadzilla
Age 26 , BW 87
Join Date: 2015-09-10.
Following: 47.
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Your are on Friday 08, Nov 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 87.4
Feeling sluggish.

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
6115 43 9 296.5 268.5
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 ~192.4 180 x 3 x 1 EFF 65% INT 67%
↑ +Belt.
0.5 ~226.95 205 x 4 x 3 EFF 77% INT 76%
0.2 ~229.85 215 x 3 x 1 EFF 78% INT 80%
0.1 230 x 1 x 1 EFF 78% INT 86%


Remember that harder bracing is less discomfort in hip.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2310 28 5 160.5 160.5
0.2 ~84.55 60 x 10 x 1 EFF 53% INT 37%
0.2 ~103.35 80 x 8 x 1 EFF 64% INT 50%
0.2 ~119.25 100 x 6 x 1 EFF 74% INT 62%
0.1 ~122.95 115 x 3 x 1 EFF 77% INT 72%
125 x 1 x 1 EFF 78% INT 78%


DELETE RENAME Records (PRs) # Tempo bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
390 3 5 135.6 132.5
2 132.5 x 1 x 2 EFF 98% INT 100%
132.5 x 0 x 1 EFF --- INT ---
125 x 0 x 1 EFF --- INT ---
0.2 125 x 1 x 1 EFF 92% INT 94%


Trying new cues for grip which also impacted eccentric and concentric. There is definitely potential. I just hope the remaining weeks is enough to get comfortable with this technique.

DELETE RENAME Records (PRs) # Larsen press #bp
VOLUME REPS SETS BEST EFF BEST INT
1260 12 3 137.8 120
0.2 ~110.7 100 x 4 x 1 EFF 80% INT 83%
0.3 ~116.25 105 x 4 x 1 EFF 84% INT 88%
0.5 ~121.8 110 x 4 x 1 EFF 88% INT 92%


+Copenhagen planks 40s

VOLUME REPS SETS BEST EFF BEST INT
6200 68 6 --- ---
~84.55 60 x 10 x 1 EFF --- INT ---
~112.75 80 x 10 x 1 EFF --- INT ---
~140.9 PR 100 x 12 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
930 60 4 39.45 31.5
1.2 ~21.85 15.5 x 15 x 4 EFF 55% INT 49%
Posts on November 08th