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Quadzilla
Age 27 , BW 84.7
Join Date: 2015-09-10.
Following: 47.
Insert Post:
Your are on Monday 09, Mar 2020
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85.3
Fully recovered from the few days off. Last week of this block. The goal is to set rep PRs before moving on to a new block with lower rep ranges.

VOLUME REPS SETS BEST EFF BEST INT
54 54
0.3 52 x 1 x 1 EFF 96% INT 96%
↑ 4min.


DELETE RENAME Records (PRs) # Medium grip bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
5257.5 54 11 143.75 130
0.2 ~84.55 60 x 10 x 1 EFF 59% INT 46%
0.2 ~103.35 80 x 8 x 1 EFF 72% INT 62%
0.2 ~114.8 100 x 5 x 1 EFF 80% INT 77%
0.2 ~117.6 110 x 3 x 1 EFF 82% INT 85%
0.5 ~137.1 115 x 6 x 1 EFF 95% INT 88%
0.4 ~132.05 115 x 5 x 1 EFF 92% INT 88%
0.4 ~130.1 117.5 x 4 x 1 EFF 91% INT 90%
↑ Vid1.
0.3 ~125.6 117.5 x 3 x 1 EFF 87% INT 90%
0.3 ~124 120 x 2 x 1 EFF 86% INT 92%
0.3 125 x 1 x 1 EFF 87% INT 96%
↑ Vid2.
0.4 ~130.2 105 x 7 x 1 EFF 91% INT 81%


Just gotta get the flare under control.




DELETE RENAME Records (PRs) # DB shoulder press seated
VOLUME REPS SETS BEST EFF BEST INT
2848 49 7 90.2 76
0.2 ~56.85 44 x 8 x 1 EFF 63% INT 58%
0.3 ~67.15 52 x 8 x 1 EFF 74% INT 68%
0.4 ~77.5 60 x 8 x 1 EFF 86% INT 79%
1 ~82.65 64 x 8 x 2 EFF 92% INT 84%
↑ 32kgx2
0.3 ~73.5 64 x 5 x 1 EFF 81% INT 84%
0.3 ~70.85 64 x 4 x 1 EFF 79% INT 84%


DELETE RENAME Records (PRs) # Conventional deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
350 5 1 310.5 310.5
0.1 ~80.35 70 x 5 x 1 EFF 26% INT 23%


DELETE RENAME Records (PRs) # Sumo deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
7230 37 9 297.1 270
0.1 ~80.35 70 x 5 x 1 EFF 27% INT 26%
0.1 ~128.3 120 x 3 x 1 EFF 43% INT 44%
0.1 ~171.05 160 x 3 x 1 EFF 58% INT 59%
0.1 ~213.8 200 x 3 x 1 EFF 72% INT 74%
↑ +Straps.
0.1 240 x 1 x 1 EFF 81% INT 89%
↑ +Belt.
0.5 265 x 1 x 1 EFF 89% INT 98%
↑ Vid1, ready for some PRs!
0.5 ~280.2 235 x 6 x 1 EFF 94% INT 87%
0.5 ~291.4 235 x 7 x 1 EFF 98% INT 87%
0.6 ~303.55 PR 235 x 8 x 1 EFF PR% INT 87%
↑ Vid2, nice grip and rip (farts) style.





VOLUME REPS SETS BEST EFF BEST INT
4243.8 46 5 131.35 129.1
0.2 ~101.7 BW x 6 x 1 EFF 77% INT 66%
1.4 ~131.45 BW + 8 x 10 x 4 EFF 100% INT 72%


VOLUME REPS SETS BEST EFF BEST INT
240 20 2 23.25 18
0.6 ~16.9 PR 12 x 10 x 2 EFF 73% INT 67%
Posts on March 09th