wait...
crawf22
Age 27 , BW 230
Join Date: 2013-11-08.
Following: 3.
Insert Post:
Your are on Wednesday 14, Nov 2018
-- Bodyweight: 230
AM: 10k r18 SS @2:08 split

PM:

VOLUME REPS SETS BEST EFF BEST INT
10395 29 6 475 475
0.1 ~345 315 x 5 x 1 EFF 73% INT 66%
0.3 ~443.55 405 x 5 x 1 EFF 93% INT 85%
0.6 ~423.4 405 x 3 x 3 EFF 89% INT 85%
0.3 ~391.6 315 x 10 x 1 EFF 82% INT 66%


VOLUME REPS SETS BEST EFF BEST INT
2700 12 3 289.75 286.6
0.6 ~240.7 225 x 4 x 3 EFF 83% INT 79%


then

10k r18 SS @2:08 split
Posts on November 14th