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SimonZepernick
Age --- , BW 95
Join Date: 2016-11-21.
Following: 8.
Insert Post:
Your are on Saturday 10, Feb 2018
-- Bodyweight: 90
Råtræk 60-80% 3 x 5
VOLUME REPS SETS BEST EFF BEST INT
855 15 5 75 75
0.1 ~52.25 50 x 3 x 1 EFF 70% INT 67%
0.1 ~57.5 55 x 3 x 1 EFF 77% INT 73%
0.5 ~62.75 PR 60 x 3 x 3 EFF 84% INT 80%


F + Kni 60-75% 2+3 x 4
VOLUME REPS SETS BEST EFF BEST INT
538 8 4 95 95
0.1 ~61.35 60 x 2 x 1 EFF 65% INT 63%
0.1 ~66.45 65 x 2 x 1 EFF 70% INT 68%
0.2 ~73.6 PR 72 x 2 x 2 EFF 77% INT 76%

VOLUME REPS SETS BEST EFF BEST INT
807 12 4 90 90
0.1 ~62.75 60 x 3 x 1 EFF 70% INT 67%
0.1 ~67.95 65 x 3 x 1 EFF 76% INT 72%
0.3 ~75.25 PR 72 x 3 x 2 EFF 84% INT 80%


Benfor blok 60-70% 4 x 4
DELETE RENAME Records (PRs) # Front Squat block
VOLUME REPS SETS BEST EFF BEST INT
1300 16 4 --- ---
~80.25 75 x 4 x 1 EFF --- INT ---
~85.6 80 x 4 x 1 EFF --- INT ---
~90.95 PR 85 x 4 x 2 EFF --- INT ---


Trækhiv 70-100% 4 x 4
VOLUME REPS SETS BEST EFF BEST INT
1188 16 4 90 90
0.1 ~69.55 65 x 4 x 1 EFF 77% INT 72%
0.2 ~77 72 x 4 x 1 EFF 86% INT 80%
0.7 ~85.6 PR 80 x 4 x 2 EFF 95% INT 89%


VOLUME REPS SETS BEST EFF BEST INT
360 24 2 --- ---
~18.65 PR 15 x 12 x 2 EFF --- INT ---


Hofte træning:
- Dynamisk planke 1 x 10 sec = 1 min
- Clamshell rot. m. elasitk
Posts on February 10th