wait...
danharp
Age --- , BW 82.7
Join Date: 2015-09-08.
Insert Post:
Your are on Tuesday 20, Aug 2019
-- Bodyweight: 84.7
LEGS

Ext/curls

DELETE RENAME Records (PRs) # Squats (to pins)
VOLUME REPS SETS BEST EFF BEST INT
1740 21 7 104.55 100
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%
0.3 ~94.1 90 x 3 x 1 EFF 90% INT 90%
0.6 ~99.3 95 x 3 x 1 EFF 95% INT 95%
2+ ~104.55 100 x 3 x 1 EFF 100% INT 100%

belted
CORE
VOLUME REPS SETS BEST EFF BEST INT
1200 15 3 120 120
0.5 ~87.6 80 x 5 x 3 EFF 73% INT 67%
↑ deep/good


VOLUME REPS SETS BEST EFF BEST INT
4050 45 3 141.55 120
0.5 ~99.45 80 x 15 x 1 EFF 70% INT 67%
0.6 ~111.9 90 x 15 x 1 EFF 79% INT 75%
0.9 ~124.3 PR 100 x 15 x 1 EFF 88% INT 83%

dropsets
belted

DELETE RENAME Records (PRs) # Front Rack Reverse Lunge
VOLUME REPS SETS BEST EFF BEST INT
1000 40 4 49.75 40
0.4 ~24.85 20 x 10 x 2 EFF 50% INT 50%
0.8 ~37.3 30 x 10 x 2 EFF 75% INT 75%

BB

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 20th