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KdotSpeed
Age 27 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Sunday 08, Nov 2015
-- Bodyweight: 99
I was slow warming up today


Hit some stuff off the GB foundation 1

VOLUME REPS SETS BEST EFF BEST INT
1090 21 5 130 130
0.1 ~24.85 20 x 10 x 1 EFF 19% INT 15%
0.1 ~62.75 60 x 3 x 1 EFF 48% INT 46%
0.1 ~83.65 80 x 3 x 1 EFF 64% INT 62%
0.1 ~94.1 90 x 3 x 1 EFF 72% INT 69%
0.1 ~102.2 100 x 2 x 1 EFF 79% INT 77%



bout 2-3 hours of American footy practice


Session @ Golds

DELETE RENAME Records (PRs) # Paused Front Squats
VOLUME REPS SETS BEST EFF BEST INT
2140 26 7 180 180
0.1 ~24.85 20 x 10 x 1 EFF 14% INT 11%
~62.75 60 x 3 x 1 EFF 35% INT 33%
0.1 ~104.55 100 x 3 x 1 EFF 58% INT 56%
0.1 ~125.45 120 x 3 x 1 EFF 70% INT 67%
0.1 ~146.35 140 x 3 x 1 EFF 81% INT 78%
0.2 ~163.55 160 x 2 x 1 EFF 91% INT 89%
2 ~184 PR 180 x 2 x 1 EFF PR% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
2300 22 5 146.35 140
0.1 ~64.2 60 x 4 x 1 EFF 44% INT 43%
0.2 ~109.5 100 x 5 x 1 EFF 75% INT 71%
0.4 ~131.45 PR 120 x 5 x 1 EFF 90% INT 86%
0.3 ~128.35 120 x 4 x 1 EFF 88% INT 86%
0.3 ~128.35 120 x 4 x 1 EFF 88% INT 86%
↑ Suoerstted with 2 sets of vertical jumps x 3 jumps


DELETE RENAME Records (PRs) # Snatch RDL Pulls
VOLUME REPS SETS BEST EFF BEST INT
1920 32 2 143.75 130
0.4 ~74.6 60 x 20 x 1 EFF 52% INT 46%
0.2 ~74.6 60 x 12 x 1 EFF 52% INT 46%



Four minutes of lunging uphill (hit roughly 130 meters) and a half 5 run.
Posts on November 08th