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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Wednesday 30, Jan 2013

VOLUME REPS SETS BEST EFF BEST INT
672.5 8 8 107.5 107.5
70 x 1 x 1 EFF 65% INT 65%
80 x 1 x 1 EFF 74% INT 74%
0.1 90 x 1 x 1 EFF 84% INT 84%
70 x 1 x 1 EFF 65% INT 65%
80 x 1 x 1 EFF 74% INT 74%
0.1 90 x 1 x 1 EFF 84% INT 84%
0.1 95 x 1 x 1 EFF 88% INT 88%
0.1 97.5 x 1 x 1 EFF 91% INT 91%

VOLUME REPS SETS BEST EFF BEST INT
1110 11 11 125 125
80 x 1 x 1 EFF 64% INT 64%
90 x 1 x 1 EFF 72% INT 72%
0.1 100 x 1 x 1 EFF 80% INT 80%
80 x 1 x 1 EFF 64% INT 64%
90 x 1 x 1 EFF 72% INT 72%
0.1 100 x 1 x 1 EFF 80% INT 80%
0.1 110 x 1 x 1 EFF 88% INT 88%
0.1 115 x 1 x 1 EFF 92% INT 92%
0.1 110 x 1 x 1 EFF 88% INT 88%
↑ Power Jerk
0.1 115 x 1 x 1 EFF 92% INT 92%
↑ Power Jerk
0.3 120 x 1 x 1 EFF 96% INT 96%
↑ PR SQUAT JERK !

VOLUME REPS SETS BEST EFF BEST INT
142.5 142.5
0.1 130 x 1 x 1 EFF 91% INT 91%

VOLUME REPS SETS BEST EFF BEST INT
1800 15 3 162.7 160
0.6 ~131.45 120 x 5 x 3 EFF 81% INT 75%

DELETE RENAME Records (PRs) # Deficit Clean Deadlift/Pulls
VOLUME REPS SETS BEST EFF BEST INT
430 4 4 --- ---
100 x 1 x 1 EFF --- INT ---
PR 110 x 1 x 3 EFF --- INT ---

Supersetted with a lateral low impact plyometric hop 4x15

VOLUME REPS SETS BEST EFF BEST INT
1680 18 9 109.5 105
0.2 ~88.85 85 x 3 x 1 EFF 81% INT 81%
0.1 ~86.9 85 x 2 x 1 EFF 79% INT 81%
0.1 85 x 1 x 1 EFF 78% INT 81%
0.3 ~99.3 95 x 3 x 1 EFF 91% INT 90%
0.2 ~97.1 95 x 2 x 1 EFF 89% INT 90%
0.1 95 x 1 x 1 EFF 87% INT 90%
0.6 ~104.55 100 x 3 x 1 EFF 95% INT 95%
0.4 ~102.2 100 x 2 x 1 EFF 93% INT 95%
0.2 100 x 1 x 1 EFF 91% INT 95%
↑ followe by 12 push ups

DELETE RENAME Records (PRs) # Chin Ups (Underhand)
VOLUME REPS SETS BEST EFF BEST INT
2975 35 9 109.75 105
0.3 ~93.1 85 x 5 x 1 EFF 85% INT 81%
0.2 ~88.85 85 x 3 x 1 EFF 81% INT 81%
0.1 ~86.9 85 x 2 x 1 EFF 79% INT 81%
0.4 ~97.75 85 x 7 x 1 EFF 89% INT 81%
0.3 ~93.1 85 x 5 x 1 EFF 85% INT 81%
0.2 ~88.85 85 x 3 x 1 EFF 81% INT 81%
0.3 ~93.1 85 x 5 x 1 EFF 85% INT 81%
0.2 ~88.85 85 x 3 x 1 EFF 81% INT 81%
0.1 ~86.9 85 x 2 x 1 EFF 79% INT 81%

follweod by recline rows an push ups around 10-20 reps each
Posts on January 30th