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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Sunday 09, Mar 2014
-- Bodyweight: 94
VOLUME REPS SETS BEST EFF BEST INT
4180 44 10 200 200
0.1 ~24.85 20 x 10 x 1 EFF 12% INT 10%
0.1 ~43.8 40 x 5 x 1 EFF 22% INT 20%
0.1 ~83.65 80 x 3 x 1 EFF 42% INT 40%
0.4 ~125.45 120 x 3 x 5 EFF 63% INT 60%
↑ 7 minutes to complete
140 x 1 x 1 EFF 70% INT 70%
0.5 ~198.9 PR 160 x 10 x 1 EFF 99% INT 80%
↑ no belt, could've strained out 12 !!!!


DELETE RENAME Records (PRs) # Split Stance Broad Jump
VOLUME REPS SETS BEST EFF BEST INT
10.4 4 2 2.6 2.6
2 ~2.65 PR 2.6 x 2 x 1 EFF PR% INT 100%
↑ each leg
2 ~2.65 PR 2.6 x 2 x 1 EFF PR% INT 100%
↑ each leg


VOLUME REPS SETS BEST EFF BEST INT
2535 49 8 117.95 110
0.2 ~24.85 20 x 20 x 1 EFF 21% INT 18%
0.7 ~76.65 70 x 5 x 5 EFF 65% INT 64%
↑ with a pause on the 5th of each set
85 x 1 x 1 EFF 72% INT 77%
0.3 ~104.55 100 x 3 x 1 EFF 89% INT 91%
↑ paused


VOLUME REPS SETS BEST EFF BEST INT
4260 29 9 230 230
0.1 ~65.7 60 x 5 x 1 EFF 29% INT 26%
0.1 ~115 110 x 3 x 1 EFF 50% INT 48%
0.4 ~167.25 160 x 3 x 4 EFF 73% INT 70%
0.5 ~198.65 190 x 3 x 3 EFF 86% INT 83%
↑ set 1 paired with stone shoulder to 60m shuttle, and med ball slams x8, set 2 stone presses x6, med ball chest throws x8, set 3 30-40m hill sprint. I was retching after this so I thought I did it right ad left it there.


DELETE RENAME Records (PRs) # Swiss Bar Pendlay Rows
VOLUME REPS SETS BEST EFF BEST INT
2300 55 5 --- ---
~62.15 PR 50 x 10 x 4 EFF --- INT ---
~24.85 PR 20 x 15 x 1 EFF --- INT ---

I don't add the bar weight towards the load count.

finished there I was dead !

Posts on March 09th