wait...
beritou
Age --- , BW 200
Join Date: 2013-12-18.
Following: 1.
Insert Post:
Your are on Wednesday 22, Jan 2020
-- Bodyweight: 194.2
VOLUME REPS SETS BEST EFF BEST INT
80 8 1 12.45 10
2+ ~11.8 10 x 8 x 1 EFF 95% INT 100%

“Extra volume on the jumps is useful. KB Swings (especially band resisted) are a good option too for OHB and Scoop Throws, BB Russian Twists for Rotational Throws.”
β˜’ DELETE β‚ͺ RENAME Records (PRs) # Medball Rotation Chest Pass
VOLUME REPS SETS BEST EFF BEST INT
80 8 1 12.45 10
2+ ~11.8 10 x 8 x 1 EFF 95% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
80 8 1 12.45 10
2+ ~11.8 10 x 8 x 1 EFF 95% INT 100%

β˜’ DELETE β‚ͺ RENAME Records (PRs) # Medball Underhand Scoop Throw
VOLUME REPS SETS BEST EFF BEST INT
80 8 1 12.45 10
2+ ~11.8 10 x 8 x 1 EFF 95% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
80 8 1 12.45 10
2+ ~11.8 10 x 8 x 1 EFF 95% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
8285 58 7 138 135
0.2 ~74.6 60 x 10 x 1 EFF 54% INT 44%
0.3 ~120.5 110 x 5 x 1 EFF 87% INT 81%
2+ ~151.6 145 x 3 x 1 EFF PR% INT PR%
2+ ~180.25 145 x 10 x 1 EFF PR% INT PR%
2+ ~198.9 160 x 10 x 1 EFF PR% INT PR%
2+ ~217.55 175 x 10 x 1 EFF PR% INT PR%
2+ ~236.2 PR 190 x 10 x 1 EFF PR% INT PR%
↑ plus (+) set

VOLUME REPS SETS BEST EFF BEST INT
3600 48 4 --- ---
~74.6 60 x 12 x 1 EFF --- INT ---
↑ 2-3 RIR
~99.45 80 x 12 x 1 EFF --- INT ---
↑ 2 RIR
~111.9 PR 90 x 12 x 1 EFF --- INT ---
↑ 2 RIR
~87.05 70 x 12 x 1 EFF --- INT ---
↑ 1-2 RIR

β˜’ DELETE β‚ͺ RENAME Records (PRs) # Trap Bar Stiff Leg Deadlift
VOLUME REPS SETS BEST EFF BEST INT
3960 36 3 --- ---
~136.75 110 x 12 x 3 EFF --- INT ---
↑ RIR 2

VOLUME REPS SETS BEST EFF BEST INT
5860.8 36 3 --- ---
~241.45 BW x 12 x 1 EFF --- INT ---
↑ RIR 2
~241.45 BW x 12 x 1 EFF --- INT ---
↑ RIR 2
~124.3 100 x 12 x 1 EFF --- INT ---
↑ RIR 2

VOLUME REPS SETS BEST EFF BEST INT
6991.2 36 3 --- ---
~241.45 PR BW x 12 x 1 EFF --- INT ---
↑ RIR 2
~241.45 PR BW x 12 x 1 EFF --- INT ---
↑ RIR 2
~241.45 PR BW x 12 x 1 EFF --- INT ---
↑ RIR 2

Posts on January 22nd