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KdotSpeed
Age 27 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Monday 24, Aug 2015
-- Bodyweight: 97.45
Some Wall Marching
Low Level Plyometrics and some Landing Jump Work


VOLUME REPS SETS BEST EFF BEST INT
570 23 4 150 150
0.2 ~24.85 PR 20 x 20 x 1 EFF 17% INT 13%
40 x 1 x 1 EFF 27% INT 27%
60 x 1 x 1 EFF 40% INT 40%
70 x 1 x 1 EFF 47% INT 47%


VOLUME REPS SETS BEST EFF BEST INT
2340 52 8 85 85
0.3 ~24.85 20 x 20 x 1 EFF 29% INT 24%
40 x 1 x 1 EFF 47% INT 47%
0.2 ~65.7 60 x 5 x 1 EFF 77% INT 71%
0.2 ~65.7 60 x 5 x 1 EFF 77% INT 71%
0.2 ~65.7 60 x 5 x 1 EFF 77% INT 71%
0.2 ~65.7 60 x 5 x 1 EFF 77% INT 71%
0.2 ~69 60 x 7 x 1 EFF 81% INT 71%
0.2 ~74.9 70 x 4 x 1 EFF 88% INT 82%



DELETE RENAME Records (PRs) # Paused Front Squats
VOLUME REPS SETS BEST EFF BEST INT
3930 36 10 180 180
~61.35 60 x 2 x 1 EFF 34% INT 33%
80 x 1 x 1 EFF 44% INT 44%
0.1 ~120.5 110 x 5 x 1 EFF 67% INT 61%
0.1 ~120.5 110 x 5 x 1 EFF 67% INT 61%
0.1 ~117.65 110 x 4 x 1 EFF 65% INT 61%
0.1 ~117.65 110 x 4 x 1 EFF 65% INT 61%
0.1 ~120.5 110 x 5 x 1 EFF 67% INT 61%
0.2 ~126.5 PR 110 x 7 x 1 EFF 70% INT 61%
0.1 ~143.1 140 x 2 x 1 EFF 80% INT 78%
0.1 150 x 1 x 1 EFF 83% INT 83%



Lunges - 5 sets of 10 per leg Supersetted W/ Push Ups 5 sets of 20 reps

Hanging Knee Raises x 3 sets of 10 reps
Posts on August 24th