wait...
KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Thursday 21, May 2015
-- Bodyweight: 97.2
VOLUME REPS SETS BEST EFF BEST INT
1300 25 12 130 130
~21.4 20 x 4 x 1 EFF 16% INT 15%
~21.4 20 x 4 x 1 EFF 16% INT 15%
~21.4 20 x 4 x 1 EFF 16% INT 15%
~40.9 40 x 2 x 1 EFF 31% INT 31%
~40.9 40 x 2 x 1 EFF 31% INT 31%
60 x 1 x 1 EFF 46% INT 46%
80 x 1 x 1 EFF 62% INT 62%
90 x 1 x 1 EFF 69% INT 69%
100 x 1 x 1 EFF 77% INT 77%
↑ all no foot movement powers
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 115 x 1 x 1 EFF 88% INT 88%
0.3 ~120.25 PR 115 x 3 x 1 EFF 92% INT 88%
↑ + and over head squat to end it!


VOLUME REPS SETS BEST EFF BEST INT
3410 29 11 224.4 220
0.1 ~24.85 20 x 10 x 1 EFF 11% INT 9%
60 x 1 x 1 EFF 27% INT 27%
80 x 1 x 1 EFF 36% INT 36%
120 x 1 x 1 EFF 53% INT 55%
140 x 1 x 1 EFF 62% INT 64%
160 x 1 x 1 EFF 71% INT 73%
120 x 1 x 1 EFF 53% INT 55%
160 x 1 x 1 EFF 71% INT 73%
0.1 180 x 1 x 1 EFF 80% INT 82%
0.1 190 x 1 x 1 EFF 85% INT 86%
1.1 ~248.65 PR 200 x 10 x 1 EFF PR% INT 91%



Sled Work + TEmpo Running for 2 sets, ended up with 500meteres of volume on the tempo runs.


<div id="fb-root"></div><script>(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "//connect.facebook.net/en_GB/sdk.js#xfbml=1&version=v2.3"; fjs.parentNode.insertBefore(js, fjs);}(document, 'script', 'facebook-jssdk'));</script><div class="fb-video" data-allowfullscreen="true" data-href="/KhrysSpeedSandC/videos/vb.645751742104637/1042640755749065/?type=1"><div class="fb-xfbml-parse-ignore"><blockquote cite="/KhrysSpeedSandC/videos/1042640755749065/"><a href="/KhrysSpeedSandC/videos/1042640755749065/"></a><p>200kg Squat. 10 Reps. 97kg BW Overtraining what ? #SquatEveryDay</p>Posted by <a href="https://www.facebook.com/KhrysSpeedSandC">Khrys Speed: Strength & Conditioning PT</a> on Thursday, 21 May 2015</blockquote></div></div>
Posts on May 21st