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Whats a good starting point

I've got an adjustable 300w light in my tent when I transfer them what wattage should I start with or should I turn the on to the max from the start

The lights are as close as I can bring them. I used https://www.amazon.co.uk/JustSmart-Hydroponics-Germination-Tweezers-Automatic/dp/B09QKYGDDP/ And germinated from seed in rockwool

Also when do I transfer them to the Hydro system and why can't I see any roots

How do you think about my plants so far Are they looking healthy Does it look like it's stretching or is that normal They took 1 week to germinate and pop up One failed to germinate