wait...
Quadzilla
Age 27 , BW 86.8
Join Date: 2015-09-10.
Following: 47.
Insert Post:
Your are on Friday 18, Jun 2021
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85.9
DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
4680 52 10 160.5 160.5
0.1 ~70.45 50 x 10 x 1 EFF 44% INT 31%
0.1 ~90.4 70 x 8 x 1 EFF 56% INT 44%
0.1 ~101.35 85 x 6 x 1 EFF 63% INT 53%
0.1 ~110.7 100 x 4 x 1 EFF 69% INT 62%
0.1 ~121.8 110 x 4 x 1 EFF 76% INT 69%
0.1 ~130.1 117.5 x 4 x 1 EFF 81% INT 73%
0.5 ~124.55 112.5 x 4 x 4 EFF 78% INT 70%


DELETE RENAME Records (PRs) # Squat low bar #sq
VOLUME REPS SETS BEST EFF BEST INT
7220 49 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%
0.2 ~206.65 180 x 5 x 1 EFF 70% INT 67%
↑ belt
0.2 ~221.45 200 x 4 x 1 EFF 75% INT 74%
0.2 ~235.25 212.5 x 4 x 1 EFF 79% INT 79%
0.5 ~224.2 202.5 x 4 x 3 EFF 76% INT 75%


VOLUME REPS SETS BEST EFF BEST INT
3010 21 3 190.75 160
0.3 ~148.8 120 x 7 x 1 EFF 78% INT 75%
2+ ~192.2 PR 155 x 7 x 2 EFF PR% INT 97%
↑ belt


Using the low ramp in the gym.

DELETE RENAME Records (PRs) # Chest-supported row
VOLUME REPS SETS BEST EFF BEST INT
3900 50 5 131.85 104.35
0.3 ~98.65 70 x 10 x 1 EFF 75% INT 67%
1.7 ~112.75 80 x 10 x 4 EFF 86% INT 77%


DELETE RENAME Records (PRs) # Triceps extension w/rope
VOLUME REPS SETS BEST EFF BEST INT
1484 53 3 49.3 38.5
0.7 ~39.45 PR 28 x 20 x 1 EFF 80% INT 73%
0.7 ~39.45 28 x 18 x 1 EFF 80% INT 73%
0.6 ~39.45 28 x 15 x 1 EFF 80% INT 73%


Not a great exercise to focus on the long head.
Posts on June 18th