wait...
danharp
Age --- , BW 82.6
Join Date: 2015-09-08.
Insert Post:
Your are on Tuesday 13, Aug 2019
-- Bodyweight: 83.6
LEGS

Ext/curls

DELETE RENAME Records (PRs) # Squats (to pins)
VOLUME REPS SETS BEST EFF BEST INT
1685 22 6 104.55 100
0.1 ~62.75 60 x 3 x 1 EFF 60% INT 60%
0.1 ~73.2 70 x 3 x 1 EFF 70% INT 70%
0.2 ~83.65 80 x 3 x 1 EFF 80% INT 80%
0.2 ~88.85 85 x 3 x 1 EFF 85% INT 85%
0.5 ~87.6 80 x 5 x 2 EFF 84% INT 80%

belted
CORE
VOLUME REPS SETS BEST EFF BEST INT
765 9 3 120 120
0.3 ~88.85 85 x 3 x 3 EFF 74% INT 71%
↑ deep/good


VOLUME REPS SETS BEST EFF BEST INT
1200 30 1 104.55 100
0.5 ~49.75 PR 40 x 30 x 1 EFF 48% INT 40%
↑ 10/5/5/3...

focus on MMC with quads


VOLUME REPS SETS BEST EFF BEST INT
3000 30 3 141.55 120
0.5 ~117.95 100 x 8 x 1 EFF 83% INT 83%
0.6 ~124.3 100 x 10 x 1 EFF 88% INT 83%
0.7 ~124.3 PR 100 x 12 x 1 EFF 88% INT 83%

dropsets
belted

Hyperextensions - some scheme

Maybe: more extensions + bicep pump


(Giant Sets Accessory

Front Rack Holds (2 plates)
Knees to Elbows (7.5kg)
Single Leg Lunge (25kg total)
Hyperextensions (20kg)

5 roundsx10, dropsets for last one)
Posts on August 13th