wait...
danharp
Age --- , BW 83.4
Join Date: 2015-09-08.
Insert Post:
Your are on Tuesday 10, Sep 2019
-- Bodyweight: 83
LEGS - Quads

Ext/curls - BANDS

VOLUME REPS SETS BEST EFF BEST INT
3200 40 4 120 120
1.2 ~99.45 80 x 10 x 4 EFF 83% INT 67%

belted
CORE

EMOM 10m
VOLUME REPS SETS BEST EFF BEST INT
1800 30 10 120 120
0.6 ~62.75 60 x 3 x 10 EFF 52% INT 50%

Weighted Carry - 2 plates trap bar x10stepsx2, straps take too long/no turn is easier

^^ can go heavier on one or both

VOLUME REPS SETS BEST EFF BEST INT
3300 30 3 141.55 120
0.6 ~124.3 100 x 10 x 1 EFF 88% INT 83%
1.3 ~136.75 110 x 10 x 1 EFF 97% INT 92%
2+ ~149.2 PR 120 x 10 x 1 EFF PR% INT 100%

dropsets
belted

Front loaded walking lunges - light/10kgx10+

Hyperextensions - some scheme
vaccuums

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 September 10th