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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Saturday 09, Aug 2014
-- Bodyweight: 96.75
VOLUME REPS SETS BEST EFF BEST INT
1030 19 5 151.45 150
0.1 ~23.6 20 x 8 x 1 EFF 16% INT 13%
0.1 ~70.75 PR 60 x 8 x 1 EFF 47% INT 40%
100 x 1 x 1 EFF 66% INT 67%
0.1 130 x 1 x 1 EFF 86% INT 87%
PR 160 x 1 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1260 7 1 213.15 200
0.7 ~207 PR 180 x 7 x 1 EFF 97% INT 90%
↑ No Belt!


VOLUME REPS SETS BEST EFF BEST INT
560 4 2 151.45 150
0.3 ~143.1 140 x 2 x 1 EFF 94% INT 93%
0.3 ~143.1 140 x 2 x 1 EFF 94% INT 93%
↑ wide stance then close stance


DELETE RENAME Records (PRs) # Double Pause Squats
VOLUME REPS SETS BEST EFF BEST INT
280 2 1 --- ---
~143.1 PR 140 x 2 x 1 EFF --- INT ---
↑ long pause in the bottom, 4 seconds at least.


VOLUME REPS SETS BEST EFF BEST INT
1420 28 4 87.6 80
0.2 ~24.85 20 x 12 x 1 EFF 28% INT 25%
0.3 ~70.75 PR 60 x 8 x 1 EFF 81% INT 75%
2+ ~85.6 80 x 4 x 1 EFF 98% INT 100%
2+ ~101.65 PR 95 x 4 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Paused Bench Press
VOLUME REPS SETS BEST EFF BEST INT
217.5 2 3 120 120
0.1 105 x 1 x 1 EFF 88% INT 88%
0.2 112.5 x 1 x 1 EFF 94% INT 94%
120 x 0 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
117.95 110
PR 115 x 1 x 1 EFF 98% INT PR%


DELETE RENAME Records (PRs) # Double Paused Bench Press
VOLUME REPS SETS BEST EFF BEST INT
665 7 2 110 110
0.3 ~101.65 PR 95 x 4 x 1 EFF 92% INT 86%
↑ close grip
0.2 ~99.3 95 x 3 x 1 EFF 90% INT 86%
↑ wide grip


Lateral Depth Jump, Hurdle Jump, Tuck Jump x 3 sets of 3 reps each side.

Agility Drills focusing on accel, deccel and changing gears to test the knee out.
Posts on August 09th