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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Monday 12, Aug 2013
VOLUME REPS SETS BEST EFF BEST INT
3245 19 5 193.7 187.5
0.4 ~181.45 PR 177.5 x 2 x 1 EFF 94% INT 95%
0.4 ~181.85 170 x 4 x 1 EFF 94% INT 91%
0.4 ~181.85 170 x 4 x 1 EFF 94% INT 91%
0.4 ~181.85 170 x 4 x 1 EFF 94% INT 91%
0.6 ~186.2 PR 170 x 5 x 1 EFF 96% INT 91%

VOLUME REPS SETS BEST EFF BEST INT
735 9 3 --- ---
~83.65 80 x 3 x 1 EFF --- INT ---
~83.65 80 x 3 x 1 EFF --- INT ---
~88.85 PR 85 x 3 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Snatch Grip Russian DL
VOLUME REPS SETS BEST EFF BEST INT
525 5 1 87.6 80
2+ ~115 PR 105 x 5 x 1 EFF PR% INT PR%

Ab work and stretching


VOLUME REPS SETS BEST EFF BEST INT
300 3 1 --- ---
~104.55 PR 100 x 3 x 1 EFF --- INT ---
↑ all powers

VOLUME REPS SETS BEST EFF BEST INT
240 3 1 94.1 90
0.3 ~83.65 80 x 3 x 1 EFF 89% INT 89%

VOLUME REPS SETS BEST EFF BEST INT
1080 18 3 83.9 80
0.2 ~67.3 60 x 6 x 1 EFF 80% INT 75%
0.2 ~67.3 60 x 6 x 1 EFF 80% INT 75%
0.2 ~67.3 60 x 6 x 1 EFF 80% INT 75%

Side Raises for a few sets followed by prehab movements and stretching
Posts on August 12th