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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Wednesday 23, Nov 2016
-- Bodyweight: 95.4
DELETE RENAME Records (PRs) # 30kg Chain Squat
VOLUME REPS SETS BEST EFF BEST INT
2830 21 13 --- ---
~122.65 PR 120 x 2 x 8 EFF --- INT ---
150 x 1 x 1 EFF --- INT ---
170 x 1 x 1 EFF --- INT ---
180 x 1 x 1 EFF --- INT ---
200 x 1 x 1 EFF --- INT ---
PR 210 x 1 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
248.65 220
PR 225 x 1 x 1 EFF 90% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1270 17 12 130 130
~20.9 20 x 3 x 1 EFF 16% INT 15%
~41.8 40 x 3 x 1 EFF 32% INT 31%
0.1 ~73.2 70 x 3 x 1 EFF 56% INT 54%
90 x 1 x 1 EFF 69% INT 69%
100 x 1 x 1 EFF 77% INT 77%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 120 x 1 x 1 EFF 92% INT 92%
110 x 0 x 1 EFF --- INT ---
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 120 x 1 x 1 EFF 92% INT 92%
0.1 120 x 1 x 1 EFF 92% INT 92%


VOLUME REPS SETS BEST EFF BEST INT
1910 20 7 123.1 102
0.3 ~97.6 95.5 x 2 x 1 EFF 79% INT 94%
0.3 ~97.6 95.5 x 2 x 1 EFF 79% INT 94%
0.5 ~99.85 95.5 x 3 x 1 EFF 81% INT 94%
0.5 ~99.85 95.5 x 3 x 1 EFF 81% INT 94%
0.7 ~102.15 95.5 x 4 x 1 EFF 83% INT 94%
0.7 ~102.15 95.5 x 4 x 1 EFF 83% INT 94%
0.3 ~97.6 95.5 x 2 x 1 EFF 79% INT 94%


DELETE RENAME Records (PRs) # Pull Ups (Overhand)
VOLUME REPS SETS BEST EFF BEST INT
2098.8 22 7 131 131
0.1 ~97.5 95.4 x 2 x 1 EFF 74% INT 73%
0.1 ~97.5 95.4 x 2 x 1 EFF 74% INT 73%
0.1 ~99.75 95.4 x 3 x 1 EFF 76% INT 73%
0.1 ~99.75 95.4 x 3 x 1 EFF 76% INT 73%
0.1 ~102.05 95.4 x 4 x 1 EFF 78% INT 73%
0.1 ~102.05 95.4 x 4 x 1 EFF 78% INT 73%
0.1 ~102.05 95.4 x 4 x 1 EFF 78% INT 73%


Floating 1A DB Rack Carry x 30kg x 4 x 20 meters per hand


Some Plyometric work

20m Shuttles - power shuffle x1,2,3
Pro Shuttle Technique - 20m x 3,2,1
Linear Shuttle - 20m x 1,2,3,3,2,1
Posts on November 23rd