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As far as I know, they haven't been changed since. Each point in DEX only gets you 0.4 Weapon DEF.
In the first post in the same thread, Fiel explains how to calculate damage reduction from your DEF stat, but that could possibly be outdated, if not, the damage you take is reduced by a percentage equal to the square root of a fourth of your defense, which means with max DEF, you'd take sqrt(9999/4)% less damage, or around ~50%, and as far as I know, you get -15% damage from Whaler's Potion, which would be multiplicative with the DEF damage reduction, I'm pretty sure. They do like 18k physical damage before any reduction, so even if you had max DEF, you'd still get killed in like 2 or 3 hits, and that's just touch damage.
Their rock dropping skill is magical, I'm positive, and is also around 18k~19k damage depending on which golem, which is in turn reduced by your magic DEF in the same way as their touch damage is reduced by weapon DEF above, and then also by the 30% elemental resistance from Jolly Roger. When I was getting my Demon Slayer to 210, I noticed that, despite having max DEF already, casting Black-Hearted Strength significantly reduced the damage I was taking from the falling rocks attack, so I'm pretty sure Elemental Resistance could help you there, in which case, you can get 15% more elemental resistance from having the 3 revamped level 120 Cygnus Knights.
Pretty much your only options for lowering the cost of training are maxing out your defense and getting more HP, invincibility could potentially help, though I would think it depends on what you'd be sacrificing to get it.
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