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kahvipapunen
Age 38 , BW 75
Join Date: 2013-11-09.
Following: 7.
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Your are on Sunday 30, Mar 2014
-- Bodyweight: 74
Activeve recovery. Could´n keep away from the platform, though.

complex snatch segment deadlift +h. power snatch(hip) + ohs (1+1+10)
DELETE RENAME Records (PRs) # snatch segment deadlift
VOLUME REPS SETS BEST EFF BEST INT
220 6 6 --- ---
20 x 1 x 1 EFF --- INT ---
30 x 1 x 1 EFF --- INT ---
35 x 1 x 1 EFF --- INT ---
40 x 1 x 1 EFF --- INT ---
45 x 1 x 1 EFF --- INT ---
PR 50 x 1 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # h. power snatch (hip)
VOLUME REPS SETS BEST EFF BEST INT
220 6 6 --- ---
20 x 1 x 1 EFF --- INT ---
30 x 1 x 1 EFF --- INT ---
35 x 1 x 1 EFF --- INT ---
40 x 1 x 1 EFF --- INT ---
45 x 1 x 1 EFF --- INT ---
PR 50 x 1 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2200 60 6 54.9 52.5
0.2 ~24.85 20 x 10 x 1 EFF 45% INT 38%
0.2 ~37.3 30 x 10 x 1 EFF 68% INT 57%
0.3 ~43.5 35 x 10 x 1 EFF 79% INT 67%
0.4 ~49.75 40 x 10 x 1 EFF 91% INT 76%
0.7 ~55.95 45 x 10 x 1 EFF PR% INT 86%
2 ~62.15 PR 50 x 10 x 1 EFF PR% INT 95%


complex power clean + front rack lunge

VOLUME REPS SETS BEST EFF BEST INT
150 3 3 --- ---
PR 50 x 1 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # front rack lunge
VOLUME REPS SETS BEST EFF BEST INT
750 15 3 --- ---
~54.75 PR 50 x 5 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1590 29 5 84.9 77.5
0.2 ~49.75 40 x 10 x 1 EFF 59% INT 52%
0.3 ~62.15 PR 50 x 10 x 1 EFF 73% INT 65%
2+ ~86.25 PR 75 x 7 x 1 EFF PR% INT 97%
↑ bodyweight bench, PR is 11 at 70kg years ago
1 80 x 1 x 1 EFF 94% INT PR%
PR 85 x 1 x 1 EFF 100% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
2220 30 3 92 84
2+ ~92 BW x 10 x 3 EFF 100% INT 88%


DELETE RENAME Records (PRs) # incline dumbell bench press
VOLUME REPS SETS BEST EFF BEST INT
540 24 3 --- ---
~26.55 PR 22.5 x 8 x 3 EFF --- INT ---


super set curl and dips
VOLUME REPS SETS BEST EFF BEST INT
375 30 3 --- ---
~15.55 PR 12.5 x 10 x 3 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
4440 60 3 --- ---
~92 BW x 20 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
120 20 2 --- ---
~7.45 PR 6 x 10 x 2 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
120 20 2 --- ---
~7.45 PR 6 x 10 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
3700 50 1 --- ---
~92 BW x 50 x 1 EFF --- INT ---


front and back lever work, three times both
Posts on March 30th