wait...
danharp
Age --- , BW 83.7
Join Date: 2015-09-08.
Insert Post:
Your are on Saturday 21, Oct 2017
-- Bodyweight: 79.5
Pull B

Warm up/ 100 band pull aparts

VOLUME REPS SETS BEST EFF BEST INT
400 20 5 21.4 20
2+ ~21.4 20 x 4 x 5 EFF 100% INT 100%
↑ then +0.5

dropsets

VOLUME REPS SETS BEST EFF BEST INT
2145 51 4 62.15 50
0.5 ~43.5 35 x 15 x 1 EFF 70% INT 70%
2+ ~55.95 45 x 12 x 3 EFF 90% INT 90%

SOLID. STRAPPED.

Cable Pull Downs
4x10
single arm dropsets 4x15

DELETE RENAME Records (PRs) # Rear Delt Raises
VOLUME REPS SETS BEST EFF BEST INT
800 110 7 15.55 12.5
2+ ~12.45 10 x 15 x 4 EFF 80% INT 80%
0.3 ~9.3 7.5 x 10 x 1 EFF 60% INT 60%
0.2 ~6.2 5 x 10 x 1 EFF 40% INT 40%
0.4 ~3.1 2.5 x 30 x 1 EFF 20% INT 20%

VOLUME REPS SETS BEST EFF BEST INT
3300 60 4 174.05 140
1 ~68.4 55 x 15 x 4 EFF 39% INT 39%
↑ concentrated, front/back


VOLUME REPS SETS BEST EFF BEST INT
3900 60 6 149.2 120
1.3 ~80.8 65 x 10 x 6 EFF 54% INT 54%

loaded stretching
VOLUME REPS SETS BEST EFF BEST INT
3600 60 6 174.05 140
1.1 ~74.6 60 x 10 x 6 EFF 43% INT 43%

loaded stretching

VOLUME REPS SETS BEST EFF BEST INT
960 48 4 35.4 30
1.5 ~24.85 20 x 12 x 4 EFF 70% INT 67%

dropsets
SS/Skullcrushers

DELETE RENAME Records (PRs) # Seated DB Curls
VOLUME REPS SETS BEST EFF BEST INT
480 48 4 15.55 12.5
2+ ~12.45 10 x 12 x 4 EFF 80% INT 80%

dropsets

Chins at the end (or forget about them)
Posts on October 21st