wait...
danharp
Age --- , BW 83
Join Date: 2015-09-08.
Insert Post:
Your are on Tuesday 17, Sep 2019
-- Bodyweight: 82.2
LEGS - Quads

Ext/curls - BANDS

VOLUME REPS SETS BEST EFF BEST INT
2360 32 4 120 120
0.2 ~70.75 60 x 8 x 1 EFF 59% INT 50%
0.2 ~82.55 70 x 8 x 1 EFF 69% INT 58%
0.2 ~94.35 80 x 8 x 1 EFF 79% INT 67%
0.3 ~100.25 85 x 8 x 1 EFF 84% INT 71%

belted
CORE

EMOM 10m
VOLUME REPS SETS BEST EFF BEST INT
2100 30 10 120 120
0.7 ~73.2 70 x 3 x 10 EFF 61% INT 58%

Weighted Carry - 2.5 plates trap bar x10-15steps, straps take too long/no turn is easier


VOLUME REPS SETS BEST EFF BEST INT
4600 40 4 149.2 120
0.6 ~124.3 100 x 10 x 1 EFF 83% INT 83%
1.3 ~136.75 110 x 10 x 1 EFF 92% INT 92%
2+ ~149.2 120 x 10 x 1 EFF 100% INT 100%
2+ ~161.6 PR 130 x 10 x 1 EFF PR% INT PR%

NO dropsets
belted

Front loaded walking lunges - light/10kgx10+

Hyperextensions - some scheme
vaccuums

Maybe: more extensions + arm 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 17th