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Rasmushorslev
Age 28 , BW 98
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Wednesday 30, Dec 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 96
EMOM10
A1
VOLUME REPS SETS BEST EFF BEST INT
3005 30 6 126.45 118
0.3 ~102.85 BW x 5 x 1 EFF 81% INT 81%
1.8 ~108.2 BW + 5 x 5 x 5 EFF 86% INT 86%

A2
VOLUME REPS SETS BEST EFF BEST INT
1350 25 5 87 87
0.1 ~42.85 40 x 5 x 1 EFF 49% INT 46%
0.1 ~53.55 50 x 5 x 1 EFF 62% INT 57%
0.1 ~58.95 55 x 5 x 1 EFF 68% INT 63%
0.2 ~64.3 60 x 5 x 1 EFF 74% INT 69%
0.2 ~69.65 65 x 5 x 1 EFF 80% INT 75%


DELETE RENAME Records (PRs) # Seated Rows Wide Grip
VOLUME REPS SETS BEST EFF BEST INT
2464 40 5 95.1 84
0.2 ~63.4 56 x 8 x 1 EFF 67% INT 67%
1.3 ~71.3 63 x 8 x 4 EFF 75% INT 75%
↑ R60


DELETE RENAME Records (PRs) # DB incline bænkpres
VOLUME REPS SETS BEST EFF BEST INT
1160 40 5 38.25 32.5
0.3 ~28.3 25 x 8 x 1 EFF 74% INT 77%
2+ ~33.95 30 x 8 x 4 EFF 89% INT 92%
↑ T40X1 - R60


VOLUME REPS SETS BEST EFF BEST INT
2604 48 4 99.25 91
0.3 ~57.65 49 x 12 x 1 EFF 58% INT 54%
0.9 ~65.9 56 x 12 x 3 EFF 66% INT 62%
↑ T40X1 - R60


VOLUME REPS SETS BEST EFF BEST INT
1500 60 4 47.05 40
1.6 ~29.4 25 x 15 x 4 EFF 63% INT 63%
↑ R30


Ingen pause mellem ovelser
A1 OH extentions Rope
55,45x15
35x15x3

A2 Incline DB curls
5x15x2
7x15x3

PNF stræk, sleepers stretch, 10 sek x5 hver 2. Dag
Serratus øvelsen - wallslide 15-20x3 sæt
Posts on December 30th