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Quadzilla
Age 26 , BW 86.4
Join Date: 2015-09-10.
Following: 47.
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Your are on Saturday 28, Mar 2020
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84.1
The bar at home and a weighted backpack of 9.5kg creates some new possibilities.


Warm-up routine consisting of active stretches and bracing exercises.

- Unilateral pulldown w/ double band 20, 20, 15, 15

DELETE RENAME Records (PRs) # Overhead squat #sq
VOLUME REPS SETS BEST EFF BEST INT
480 24 3 20 20
2+ ~25.85 PR 20 x 8 x 3 EFF PR% INT 100%
↑ w/ backpack


- Unilateral row w/ (double) band 3x8 3s hold

- Row close grip w/ (double) band 3x8 3s ECC
- Superman hold 3x10/7/5 5s hold
- Abductor w/ band 3x15
Posts on March 28th