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double_h11
Age 33 , BW 91
Join Date: 2014-02-03.
Following: 12.
Insert Post:
Your are on Tuesday 14, Oct 2014
-- Bodyweight: 87
WARM UP:
3 x
Kelso Shrugs (light) â 20 reps w/ 2 sec pause at top (10 RT/ 10 LT)
Deficit Push Ups â 10 reps w/ 1 second pause at the bottom
Kneeling Arm Swings â 20 secs
Ipsilateral Dead Bugs â 60 secs
Staggered Stance Arm Swing â 20 secs
Alternating Contralateral Dead bugs â 60 secs

PA 2
Bench Press 1 RM
VOLUME REPS SETS BEST EFF BEST INT
830 10 5 130 130
0.1 ~64.2 60 x 4 x 1 EFF 49% INT 46%
0.1 ~83.65 80 x 3 x 1 EFF 64% INT 62%
100 x 1 x 1 EFF 77% INT 77%
0.1 120 x 1 x 1 EFF 92% INT 92%
1 130 x 1 x 1 EFF 100% INT 100%


Strict Press 3, 3, 3
VOLUME REPS SETS BEST EFF BEST INT
495 9 3 65.7 65
0.1 ~52.25 50 x 3 x 1 EFF 80% INT 77%
0.2 ~57.5 55 x 3 x 1 EFF 88% INT 85%
0.4 ~62.75 60 x 3 x 1 EFF 95% INT 92%


CONDITIONING:
Complete as many sets as possible in 10 minutes of:
Supine Ring PU â 10 reps
True Push Ups â 10 reps
DELETE RENAME Records (PRs) # Supine Ring Pull Ups
VOLUME REPS SETS BEST EFF BEST INT
6960 80 8 --- ---
~108.15 PR BW x 10 x 8 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
6960 80 8 109.4 88
2+ ~108.15 BW x 10 x 8 EFF 99% INT 99%


EXTRA CREDIT:
5 x
Standing Teapot RT â 10 reps
Lateral Banded Side Shoulder Raise RT â 5 reps + 45 sec isometric hold at top
Standing Teapot LT â 10 reps
Lateral Banded Side Shoulder Raise LT â 5 reps + 45 sec isometric hold at top
DELETE RENAME Records (PRs) # Standing Teapot w/DB
VOLUME REPS SETS BEST EFF BEST INT
1000 40 4 37.3 30
2+ ~31.1 25 x 10 x 4 EFF 83% INT 83%


DELETE RENAME Records (PRs) # Lateral Banded Side Shoulder Raise
VOLUME REPS SETS BEST EFF BEST INT
0 20 4 4.95 4
~0 0 x 5 x 4 EFF --- INT ---
Posts on October 14th