wait...
Ari70
Age 33 , BW 88.5
Join Date: 2014-10-10.
Following: 8.
Insert Post:
Your are on Tuesday 12, May 2015
-- Bodyweight: 84.7
Did have an unfortunate competition this weekend, with only one good throw, which was killed by the wind.. In the second and third attempt I hurt my self a little bit, but nothing serious

VOLUME REPS SETS BEST EFF BEST INT
676 15 9 99.45 95
0.1 ~21.9 20 x 5 x 1 EFF 22% INT 21%
~20.9 20 x 3 x 1 EFF 21% INT 21%
0.1 ~61.35 60 x 2 x 1 EFF 62% INT 63%
60 x 1 x 1 EFF 60% INT 63%
70 x 1 x 1 EFF 70% INT 74%
0.1 80 x 1 x 1 EFF 80% INT 84%
0.2 90 x 1 x 1 EFF 90% INT 95%
96 x 0 x 1 EFF --- INT ---
PR 96 x 1 x 1 EFF 97% INT PR%




Then ate some steak

VOLUME REPS SETS BEST EFF BEST INT
870 13 6 170 170
0.1 ~22.45 20 x 6 x 1 EFF 13% INT 12%
↑ @little niggle in the middle part of the back..
0.1 ~73.2 70 x 3 x 1 EFF 43% INT 41%
100 x 1 x 1 EFF 59% INT 59%
130 x 1 x 1 EFF 76% INT 76%
0.1 150 x 1 x 1 EFF 88% INT 88%
0.2 160 x 1 x 1 EFF 94% INT 94%

Supersetted with
DELETE RENAME Records (PRs) # standing squat drop jump
VOLUME REPS SETS BEST EFF BEST INT
1355.2 16 4 92.55 86.5
2+ ~90.6 BW x 4 x 4 EFF 98% INT 98%




VOLUME REPS SETS BEST EFF BEST INT
915 15 7 120.5 113
0.1 ~21.9 20 x 5 x 1 EFF 18% INT 18%
0.1 ~52.25 50 x 3 x 1 EFF 43% INT 44%
0.1 ~73.2 70 x 3 x 1 EFF 61% INT 62%
0.1 100 x 1 x 1 EFF 83% INT 88%
0.3 110 x 1 x 1 EFF 91% INT 97%
1 120 x 1 x 1 EFF 100% INT PR%
PR 125 x 1 x 1 EFF PR% INT PR%

Supersetted with
DELETE RENAME Records (PRs) # Med ball chest pass
VOLUME REPS SETS BEST EFF BEST INT
140 28 4 5.75 5
2+ ~5.75 5 x 7 x 4 EFF 100% INT 100%

Supersetted with
VOLUME REPS SETS BEST EFF BEST INT
1110.4 32 4 55.95 45
1.4 ~40.95 BW -50 x 8 x 4 EFF 73% INT 77%




DELETE RENAME Records (PRs) # Barbell Hip Thrust
VOLUME REPS SETS BEST EFF BEST INT
1620 18 3 136.75 110
0.1 ~67.3 60 x 6 x 1 EFF 49% INT 55%
2+ ~117.8 105 x 6 x 2 EFF 86% INT 95%

Supersetted with
VOLUME REPS SETS BEST EFF BEST INT
508.2 6 3 --- ---
~86.6 PR BW x 2 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
227 21 3 13.45 12
0.5 ~12.1 PR 10 x 9 x 1 EFF 90% INT 83%
0.9 ~12.65 PR 11 x 7 x 1 EFF 94% INT 92%
2+ ~13.15 12 x 5 x 1 EFF 98% INT 100%

Supersetted with
VOLUME REPS SETS BEST EFF BEST INT
227 21 3 --- ---
~12.1 PR 10 x 9 x 1 EFF --- INT ---
~12.65 PR 11 x 7 x 1 EFF --- INT ---
~13.15 PR 12 x 5 x 1 EFF --- INT ---

Supersetted with
VOLUME REPS SETS BEST EFF BEST INT
300 30 3 12.45 10
2+ ~12.45 10 x 10 x 3 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Shoulder Prehab (A-T-V)
VOLUME REPS SETS BEST EFF BEST INT
36 24 3 --- ---
~1.75 PR 1.5 x 8 x 3 EFF --- INT ---

Supersetted with
DELETE RENAME Records (PRs) # Kneeling Ab Wheel
VOLUME REPS SETS BEST EFF BEST INT
832.8 24 3 49.75 45
1 ~40.95 BW -50 x 8 x 3 EFF 82% INT 77%
Posts on May 12th