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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Friday 27, Mar 2015
-- Bodyweight: 95.2
max Velocity Session

bound variation into 40m sprint x 4
high ball sprint hard cut to dash x 4


lifting

DELETE RENAME Records (PRs) # Paused Front Squats
VOLUME REPS SETS BEST EFF BEST INT
940 19 7 180 180
0.1 ~24.85 20 x 10 x 1 EFF 14% INT 11%
~41.8 40 x 3 x 1 EFF 23% INT 22%
~71.55 70 x 2 x 1 EFF 40% INT 39%
90 x 1 x 1 EFF 50% INT 50%
110 x 1 x 1 EFF 61% INT 61%
130 x 1 x 1 EFF 72% INT 72%
0.1 150 x 1 x 1 EFF 83% INT 83%


VOLUME REPS SETS BEST EFF BEST INT
1430 8 8 218.8 212.5
130 x 1 x 1 EFF 59% INT 61%
150 x 1 x 1 EFF 69% INT 71%
0.1 170 x 1 x 1 EFF 78% INT 80%
0.1 185 x 1 x 1 EFF 85% INT 87%
0.1 170 x 1 x 1 EFF 78% INT 80%
0.1 190 x 1 x 1 EFF 87% INT 89%
1 215 x 1 x 1 EFF 98% INT PR%
PR 220 x 1 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1405 27 12 117.95 115
0.1 ~24.85 20 x 10 x 1 EFF 21% INT 17%
0.1 ~43.8 40 x 5 x 1 EFF 37% INT 35%
0.1 ~62.75 60 x 3 x 1 EFF 53% INT 52%
70 x 1 x 1 EFF 59% INT 61%
85 x 1 x 1 EFF 72% INT 74%
0.1 95 x 1 x 1 EFF 81% INT 83%
0.1 100 x 1 x 1 EFF 85% INT 87%
80 x 1 x 1 EFF 68% INT 70%
90 x 1 x 1 EFF 76% INT 78%
0.1 100 x 1 x 1 EFF 85% INT 87%
0.1 100 x 1 x 1 EFF 85% INT 87%
0.1 105 x 1 x 1 EFF 89% INT 91%


bunch of bodyweight rows presses and kettlebell hamstring work
Posts on March 27th