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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Saturday 06, Feb 2016
-- Bodyweight: 101.2
DELETE RENAME Records (PRs) # Standing Broad Jump
VOLUME REPS SETS BEST EFF BEST INT
27 10 10 3.15 2.8
2+ 2.7 x 1 x 10 EFF 85% INT 96%


Upright Acceleration and Classic Acceleration work - 20 minutes of work.


VOLUME REPS SETS BEST EFF BEST INT
350 3 4 132.5 132.5
0.1 110 x 1 x 1 EFF 83% INT 83%
120 x 0 x 1 EFF --- INT ---
0.1 120 x 1 x 1 EFF 91% INT 91%
0.1 120 x 1 x 1 EFF 91% INT 91%
↑ one single without straps one with.


VOLUME REPS SETS BEST EFF BEST INT
260 2 2 155 155
0.1 130 x 1 x 1 EFF 84% INT 84%
0.1 130 x 1 x 1 EFF 84% INT 84%


VOLUME REPS SETS BEST EFF BEST INT
900 15 5 248.65 220
0.2 ~62.75 60 x 3 x 5 EFF 25% INT 27%


VOLUME REPS SETS BEST EFF BEST INT
1200 25 5 131.45 120
0.4 ~52.55 48 x 5 x 5 EFF 40% INT 40%


A bunch of shoulder hypertrophy stuff

<blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="6" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:28.0555555556% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"></div></div> <p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="
style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_blank">Set the Mark, Make the Mark, Beat the mark: a cool idea for jumps, you want to be going to or above 85% of your max distances or heights on jumps most of the time, so a good way of progressing the jumps is to set your marker (2.7m in this video), and try to hit it every-time, but putting in as little effort as possible to hit it. There is great value in being able to load and explode to a high % of your max power without really having to try! #jumps #hops #long #jump standing #power #weightlifting #olympiclifting #rugbysevens #rugbyleague #highperformance #aoa #kaizenelite</a></p> <p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;">A video posted by Khrys Speed (@kdotspeed) on <time style=" font-family:Arial,sans-serif; font-size:14px; line-height:17px;" datetime="2016-02-06T18:06:29+00:00">Feb 6, 2016 at 10:06am PST</time></p></div></blockquote>
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<blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="6" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50.0% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"></div></div> <p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="
style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_blank">No foot movement (feet don&#39;t change stance width but heels can raise on the pull) snatch - 120kg for 1, I didn&#39;t even mean to do this, but I&#39;ve been working on my screw under/pull under and when I went to move my feet out Id pulled myself into the floor so much faster than normal they stayed rooted down! #weightlifting #olympiclifting #progress #highperformance #strength #power #size #speed #speedygonzalez #rugbyleague #rugbysevens #preseason</a></p> <p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;">A video posted by Khrys Speed (@kdotspeed) on <time style=" font-family:Arial,sans-serif; font-size:14px; line-height:17px;" datetime="2016-02-06T15:30:55+00:00">Feb 6, 2016 at 7:30am PST</time></p></div></blockquote>
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Posts on February 06th