wait...
? Missquadzilla
Age --- , BW 63
Join Date: 2016-04-06.
Following: 8.
Insert Post:
Your are on Wednesday 17, Jul 2019
-- Bodyweight: 63
A)
VOLUME REPS SETS BEST EFF BEST INT
870 15 5 72.5 72.5
0.1 ~54.9 52.5 x 3 x 1 EFF 76% INT 72%
0.1 ~60.1 57.5 x 3 x 1 EFF 83% INT 79%
0.5 ~62.75 60 x 3 x 3 EFF 87% INT 83%


B) Hybrid program for pull-ups
- Chin up top hold
- Side plank med vægt
- Cable rows
- Pulldowns

VL hold
VOLUME REPS SETS BEST EFF BEST INT
200 5 5 --- ---
35 x 1 x 1 EFF --- INT ---
37.5 x 1 x 1 EFF --- INT ---
40 x 1 x 1 EFF --- INT ---
42.5 x 1 x 1 EFF --- INT ---
PR 45 x 1 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
640 16 8 50 50
0.8 ~40.9 PR 40 x 2 x 8 EFF 82% INT 80%

VOLUME REPS SETS BEST EFF BEST INT
1050 30 10 --- ---
~36.6 PR 35 x 3 x 10 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
1750 50 10 --- ---
~38.35 PR 35 x 5 x 10 EFF --- INT ---
Posts on July 17th