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Quadzilla
Age 26 , BW 87.9
Join Date: 2015-09-10.
Following: 47.
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Your are on Saturday 14, Dec 2019
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.9
Took a week off training and got a diagnosis on the injuries.
It appears to be a minor tear in the vastus medialis.
In addition there is some TFL nastiness going on which probably caused the patellar tendinitis on the opposite side.

I can already comfortably walk, cycle and do BW squats. Recovery is going better than expected!

VOLUME REPS SETS BEST EFF BEST INT
50 50
1 50 x 1 x 1 EFF 100% INT 100%
↑ Took me more than 5 minutes haha


+BW squats

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2520 30 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 ~121.8 110 x 4 x 1 EFF 76% INT 69%
0.1 ~124 120 x 2 x 1 EFF 77% INT 75%


Experimenting with narrower grip and stance. Arch feels much better.

DELETE RENAME Records (PRs) # Conventional deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
1430 13 3 310.5 310.5
0.1 ~80.35 70 x 5 x 1 EFF 26% INT 23%
0.1 ~137.8 120 x 5 x 1 EFF 44% INT 39%
0.1 ~171.05 160 x 3 x 1 EFF 55% INT 52%
↑ +Hook.


Alternating stance deadlift.

DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
1430 13 3 296.5 270
0.1 ~80.35 70 x 5 x 1 EFF 27% INT 26%
0.1 ~137.8 120 x 5 x 1 EFF 46% INT 44%
0.1 ~171.05 160 x 3 x 1 EFF 58% INT 59%
↑ +Hook.


DELETE RENAME Records (PRs) # Supinated barbell row
VOLUME REPS SETS BEST EFF BEST INT
2640 48 6 --- ---
~51.65 40 x 8 x 1 EFF --- INT ---
~64.6 50 x 8 x 1 EFF --- INT ---
~77.5 PR 60 x 8 x 4 EFF --- INT ---


Working on mid-back and wrist stability.

DELETE RENAME Records (PRs) # Abductor machine
VOLUME REPS SETS BEST EFF BEST INT
4320 72 6 --- ---
~49.3 35 x 12 x 1 EFF --- INT ---
~63.4 45 x 12 x 1 EFF --- INT ---
~77.5 55 x 12 x 1 EFF --- INT ---
~91.6 65 x 12 x 1 EFF --- INT ---
~105.7 75 x 12 x 1 EFF --- INT ---
~119.75 PR 85 x 12 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Adductor machine
VOLUME REPS SETS BEST EFF BEST INT
4320 72 6 --- ---
~49.3 35 x 12 x 1 EFF --- INT ---
~63.4 45 x 12 x 1 EFF --- INT ---
~77.5 55 x 12 x 1 EFF --- INT ---
~91.6 65 x 12 x 1 EFF --- INT ---
~105.7 75 x 12 x 1 EFF --- INT ---
~119.75 85 x 12 x 1 EFF --- INT ---
Posts on December 14th