wait...
? bigcountry
Age --- , BW 127.9
Join Date: 2015-03-10.
Following: 6.
Insert Post:
Your are on Thursday 26, Oct 2017
-- Bodyweight: 125.6
Warm-up
⢠20 cal Air Bike
3 rounds:
⢠30 sec Pigeon Pose Right
⢠30 sec Pigeon Pose Left
⢠30 sec Downward Facing Dog
⢠30 sec Upward Facing Dog

2 rounds:
⢠10 Jumping Jacks
⢠10 Romanian Deadlifts 45/35#
⢠10 Barbell Thrusters 45/35#

DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
400 20 2 230 220
0.2 ~24.85 20 x 10 x 2 EFF 11% INT 9%


VOLUME REPS SETS BEST EFF BEST INT
400 20 2 100 100
0.3 ~24.85 20 x 10 x 2 EFF 25% INT 20%


Strength
Back Squat
⢠2 sets of 5 reps at 80% of Mon
Bench Press
⢠3 sets of 5 reps at 90% of 5RM
Strict Pull-ups
⢠3 sets of 5 reps
GHD Back Extensions
⢠5 sets of 10 reps

VOLUME REPS SETS BEST EFF BEST INT
2200 28 5 266 266
0.1 ~24.85 20 x 10 x 1 EFF 9% INT 8%
0.1 ~65.7 60 x 5 x 1 EFF 25% INT 23%
~104.55 100 x 3 x 1 EFF 39% INT 38%
0.2 ~153.35 140 x 5 x 2 EFF 58% INT 53%


VOLUME REPS SETS BEST EFF BEST INT
2600 33 6 159.15 155
0.1 ~24.85 20 x 10 x 1 EFF 16% INT 13%
0.1 ~65.7 60 x 5 x 1 EFF 41% INT 39%
0.1 ~104.55 100 x 3 x 1 EFF 66% INT 65%
0.7 ~131.45 120 x 5 x 3 EFF 83% INT 77%


VOLUME REPS SETS BEST EFF BEST INT
0 15 3 134.15 122.5
~0 0 x 5 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
0 30 3 --- ---
~0 PR 0 x 10 x 3 EFF --- INT ---


Conditioning
3 rounds for time:
⢠33 Wall Balls 20/14#
⢠33 Push-ups

VOLUME REPS SETS BEST EFF BEST INT
594 99 3 --- ---
~7.45 6 x 33 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
0 99 3 154.65 127.2
~0 PR 0 x 33 x 3 EFF --- INT ---
Posts on October 26th