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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
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Your are on Friday 12, Apr 2013
-- Bodyweight: 85.45
gonna test my 15m, fly 10m and 1 leg triple jump today as well as lifting see if I can inrease them without sprinting.

I forgot my one legged triple J
My sprint times

15m = 2.16, 2.94 and 2.88.
10m fly = 1.81, and 1.83



VOLUME REPS SETS BEST EFF BEST INT
1050 12 6 125 125
0.1 ~89.45 87.5 x 2 x 1 EFF 72% INT 70%
0.1 ~89.45 87.5 x 2 x 1 EFF 72% INT 70%
0.1 ~89.45 87.5 x 2 x 1 EFF 72% INT 70%
0.1 ~89.45 87.5 x 2 x 1 EFF 72% INT 70%
0.1 ~91.5 87.5 x 3 x 1 EFF 73% INT 70%
87.5 x 1 x 1 EFF 70% INT 70%

VOLUME REPS SETS BEST EFF BEST INT
2600 24 3 193.7 187.5
0.2 ~118.1 PR 95 x 12 x 1 EFF 61% INT 51%
0.2 ~135.65 115 x 8 x 1 EFF 70% INT 61%
0.1 ~144.4 135 x 4 x 1 EFF 75% INT 72%

VOLUME REPS SETS BEST EFF BEST INT
180 2 2 --- ---
PR 90 x 1 x 2 EFF --- INT ---

Deadlift, Clean, Front Squat, Push Press, Jerk

VOLUME REPS SETS BEST EFF BEST INT
1000 20 2 --- ---
~62.15 PR 50 x 12 x 1 EFF --- INT ---
~58.95 50 x 8 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
200 4 1 83.9 77.5
0.1 ~53.5 50 x 4 x 1 EFF 64% INT 65%

superstrict

-Superset-

DELETE RENAME Records (PRs) # Chin Ups (Underhand)
VOLUME REPS SETS BEST EFF BEST INT
2028 24 3 109.75 105
0.6 ~105.05 84.5 x 12 x 1 EFF 96% INT 80%
0.4 ~99.65 84.5 x 8 x 1 EFF 91% INT 80%
0.2 ~90.4 84.5 x 4 x 1 EFF 82% INT 80%

-Superset-
HSPU x 3,3,3

Leg raises 1x8
Posts on April 12th