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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Monday 05, Aug 2013
VOLUME REPS SETS BEST EFF BEST INT
1708.8 12 4 170 170
0.8 ~148.85 142.4 x 3 x 4 EFF 88% INT 84%

VOLUME REPS SETS BEST EFF BEST INT
700 7 6 107.5 107.5
90 x 0 x 1 EFF --- INT ---
0.1 90 x 1 x 1 EFF 84% INT 84%
0.1 95 x 1 x 1 EFF 88% INT 88%
0.3 ~102.2 100 x 2 x 1 EFF 95% INT 93%
0.5 105 x 1 x 1 EFF 98% INT 98%
1 ~107.35 PR 105 x 2 x 1 EFF 100% INT 98%

DELETE RENAME Records (PRs) # Chinese Snatch Hi Pull
VOLUME REPS SETS BEST EFF BEST INT
810 9 3 112.45 110
0.2 ~94.1 PR 90 x 3 x 1 EFF 84% INT 82%
0.2 ~94.1 PR 90 x 3 x 1 EFF 84% INT 82%
0.2 ~94.1 PR 90 x 3 x 1 EFF 84% INT 82%

VOLUME REPS SETS BEST EFF BEST INT
2464 28 5 109.9 105
0.4 ~101.2 88 x 7 x 1 EFF 92% INT 84%
0.3 ~96.4 88 x 5 x 1 EFF 88% INT 84%
0.3 ~96.4 88 x 5 x 1 EFF 88% INT 84%
0.4 ~98.75 88 x 6 x 1 EFF 90% INT 84%
0.3 ~96.4 88 x 5 x 1 EFF 88% INT 84%

DELETE RENAME Records (PRs) # Pull Ups (Overhand)
VOLUME REPS SETS BEST EFF BEST INT
2024 23 4 103.2 92
1.8 ~101.2 88 x 7 x 1 EFF 98% INT 96%
1.5 ~98.75 88 x 6 x 1 EFF 96% INT 96%
1.3 ~96.4 88 x 5 x 1 EFF 93% INT 96%
1.3 ~96.4 88 x 5 x 1 EFF 93% INT 96%

DELETE RENAME Records (PRs) # Chin Ups (Underhand)
VOLUME REPS SETS BEST EFF BEST INT
1496 17 4 114.4 105
0.4 ~98.75 88 x 6 x 1 EFF 86% INT 84%
0.3 ~96.4 88 x 5 x 1 EFF 84% INT 84%
0.2 ~92 88 x 3 x 1 EFF 80% INT 84%
0.2 ~92 88 x 3 x 1 EFF 80% INT 84%

Finished with 125 reps of upper back band work some unilateral body weight work. Pre hab for shoulders and some opener for my hips
Posts on August 05th