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Rasmushorslev
Age 28 , BW 93
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Wednesday 25, Nov 2015
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 94
VOLUME REPS SETS BEST EFF BEST INT
1186 19 8 105 105
0.1 ~41.4 40 x 3 x 2 EFF 39% INT 38%
0.1 ~51.7 50 x 3 x 1 EFF 49% INT 48%
~61 60 x 2 x 1 EFF 58% INT 57%
0.1 ~73.2 72 x 2 x 1 EFF 70% INT 69%
0.1 ~83.4 82 x 2 x 1 EFF 79% INT 78%
0.3 ~93.55 PR 92 x 2 x 2 EFF 89% INT 88%
↑ mindre eksplosivitet end jeg plejer, men gode nedsætninger! tryk færdig

A1
VOLUME REPS SETS BEST EFF BEST INT
1278 13 6 140 140
0.1 ~72.4 70 x 3 x 1 EFF 52% INT 50%
0.1 ~91.55 90 x 2 x 1 EFF 65% INT 64%
0.1 ~101.7 100 x 2 x 1 EFF 73% INT 71%
0.1 ~111.85 110 x 2 x 1 EFF 80% INT 79%
0.3 ~119 117 x 2 x 2 EFF 85% INT 84%
↑ 2+1

A2
VOLUME REPS SETS BEST EFF BEST INT
674 7 6 140 140
~71.2 70 x 2 x 1 EFF 51% INT 50%
90 x 1 x 1 EFF 64% INT 64%
100 x 1 x 1 EFF 71% INT 71%
110 x 1 x 1 EFF 79% INT 79%
0.1 117 x 1 x 2 EFF 84% INT 84%
↑ 2+1

DELETE RENAME Records (PRs) # Snatch Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1920 18 6 144.85 140
0.1 ~93.1 90 x 3 x 1 EFF 64% INT 64%
0.7 ~113.8 110 x 3 x 5 EFF 79% INT 79%

VOLUME REPS SETS BEST EFF BEST INT
3840 40 5 167.5 167.5
0.1 ~79.25 70 x 8 x 1 EFF 47% INT 42%
0.2 ~124.55 110 x 8 x 1 EFF 74% INT 66%
0.6 ~113.2 100 x 8 x 3 EFF 68% INT 60%
↑ fokus på at holde knæene ude, og mindre dybde

B1
VOLUME REPS SETS BEST EFF BEST INT
2400 40 4 --- ---
~70.6 PR 60 x 10 x 4 EFF --- INT ---

B2
DELETE RENAME Records (PRs) # Glute Ham Raises
VOLUME REPS SETS BEST EFF BEST INT
3008 32 4 106.4 94
2+ ~106.4 BW x 8 x 4 EFF 100% INT 100%

C1
Leg Extentions Isometrisk
60x20 sek x3
C2
VOLUME REPS SETS BEST EFF BEST INT
3384 36 3 --- ---
~110.6 BW x 12 x 3 EFF --- INT ---
Posts on November 25th