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beritou
Age --- , BW 197
Join Date: 2013-12-18.
Following: 1.
Insert Post:
Your are on Wednesday 19, Feb 2020
-- Bodyweight: 193.6
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
7440 50 7 254.85 205
0.1 ~74.6 60 x 10 x 1 EFF 29% INT 29%
↑ deep stretch
0.1 ~120.5 110 x 5 x 1 EFF 47% INT 54%
↑ deep stretch
0.1 ~156.8 150 x 3 x 1 EFF 62% INT 73%
↑ deep stretch
0.4 ~188.7 160 x 8 x 1 EFF 74% INT 78%
0.5 ~206.4 175 x 8 x 1 EFF 81% INT 85%
1.1 ~224.1 190 x 8 x 1 EFF 88% INT 93%
2+ ~241.8 205 x 8 x 1 EFF 95% INT 100%
↑ (+) 10

VOLUME REPS SETS BEST EFF BEST INT
4750 50 5 111.9 90
2+ ~118.1 PR 95 x 10 x 5 EFF PR% INT PR%
↑ 2 RIR

β˜’ DELETE β‚ͺ RENAME Records (PRs) # Trap Bar Stiff Leg Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1200 10 1 --- ---
~149.2 120 x 10 x 1 EFF --- INT ---
↑ stopped after 1st set, weird low back tweak

VOLUME REPS SETS BEST EFF BEST INT
5808 30 3 238.45 191.8
2+ ~240.7 BW x 10 x 3 EFF PR% INT PR%
↑ RIR 2

β˜’ DELETE β‚ͺ RENAME Records (PRs) # DB Alternating Curls
VOLUME REPS SETS BEST EFF BEST INT
1050 30 3 52.2 42
1.8 ~43.5 35 x 10 x 3 EFF 83% INT 83%
↑ RIR 2
Posts on February 19th