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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Friday 14, Mar 2014
-- Bodyweight: 93
VOLUME REPS SETS BEST EFF BEST INT
3605 28 8 200 200
~62.75 60 x 3 x 1 EFF 31% INT 30%
0.4 ~125.45 120 x 3 x 5 EFF 63% INT 60%
140 x 1 x 1 EFF 70% INT 70%
0.5 ~199.75 PR 165 x 9 x 1 EFF 100% INT 83%


VOLUME REPS SETS BEST EFF BEST INT
1750 25 5 117.95 110
0.7 ~76.65 70 x 5 x 5 EFF 65% INT 64%


VOLUME REPS SETS BEST EFF BEST INT
775 25 5 47.2 40
0.4 ~38.35 35 x 5 x 1 EFF 81% INT 88%
0.4 ~38.35 35 x 5 x 1 EFF 81% INT 88%
0.4 ~38.35 35 x 5 x 1 EFF 81% INT 88%
0.1 ~27.4 25 x 5 x 1 EFF 58% INT 63%
0.1 ~27.4 25 x 5 x 1 EFF 58% INT 63%


VOLUME REPS SETS BEST EFF BEST INT
2400 15 5 230 230
0.5 ~167.25 160 x 3 x 5 EFF 73% INT 70%
↑ Paired with 15m sprints



Death Circuit

VOLUME REPS SETS BEST EFF BEST INT
600 3 1 230 230
0.2 ~209.1 200 x 3 x 1 EFF 91% INT 87%


DELETE RENAME Records (PRs) # Trap Bar Farmers Walk
VOLUME REPS SETS BEST EFF BEST INT
4500 30 1 --- ---
~186.5 PR 150 x 30 x 1 EFF --- INT ---
↑ read the reps as meters


Over head MB floor slam x6
Chest MB slam x6

Push Ups x50 AFAP

DELETE RENAME Records (PRs) # Chin Ups (Underhand)
VOLUME REPS SETS BEST EFF BEST INT
2325 25 9 119.85 105
0.5 ~101.85 93 x 5 x 1 EFF 85% INT 89%
0.5 ~101.85 93 x 5 x 1 EFF 85% INT 89%
0.5 ~101.85 93 x 5 x 1 EFF 85% INT 89%
0.1 93 x 1 x 1 EFF 78% INT 89%
0.2 ~95.05 93 x 2 x 1 EFF 79% INT 89%
0.2 ~95.05 93 x 2 x 1 EFF 79% INT 89%
0.2 ~95.05 93 x 2 x 1 EFF 79% INT 89%
0.2 ~95.05 93 x 2 x 1 EFF 79% INT 89%
0.1 93 x 1 x 1 EFF 78% INT 89%
Posts on March 14th