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SimonZepernick
Age --- , BW 95
Join Date: 2016-11-21.
Following: 8.
Insert Post:
Your are on Thursday 15, Feb 2018
-- Bodyweight: 90
F-1-2018 uge 7

T h+k+g 60-80% 1+1+1 x 7
DELETE RENAME Records (PRs) # Snatch hip + knee + floor
VOLUME REPS SETS BEST EFF BEST INT
1380 21 7 73.2 70
0.1 ~56.45 54 x 3 x 1 EFF 77% INT 77%
0.2 ~62.75 60 x 3 x 1 EFF 86% INT 86%
0.3 ~65.85 63 x 3 x 1 EFF 90% INT 90%
0.8 ~70.05 67 x 3 x 1 EFF 96% INT 96%
2+ ~75.25 PR 72 x 3 x 3 EFF PR% INT PR%


F + Kni 60-75% 2+3 x 5
VOLUME REPS SETS BEST EFF BEST INT
700 10 5 95 95
0.1 ~61.35 60 x 2 x 1 EFF 65% INT 63%
0.2 ~71.55 70 x 2 x 2 EFF 75% INT 74%
0.2 ~76.65 PR 75 x 2 x 2 EFF 81% INT 79%

VOLUME REPS SETS BEST EFF BEST INT
1050 15 5 90 90
0.1 ~62.75 60 x 3 x 1 EFF 70% INT 67%
0.3 ~73.2 70 x 3 x 2 EFF 81% INT 78%
0.4 ~78.4 PR 75 x 3 x 2 EFF 87% INT 83%


Dødløft s. f. 60-75% 5 x 4
DELETE RENAME Records (PRs) # Deadlift clean grip
VOLUME REPS SETS BEST EFF BEST INT
1750 20 4 87.6 80
2+ ~87.6 80 x 5 x 1 EFF 100% INT 100%
2+ ~98.55 PR 90 x 5 x 3 EFF PR% INT PR%


P + O 70-80% 4 + 1 x 3
VOLUME REPS SETS BEST EFF BEST INT
780 12 3 --- ---
~64.2 60 x 4 x 1 EFF --- INT ---
~69.55 65 x 4 x 1 EFF --- INT ---
~74.9 PR 70 x 4 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
195 3 3 100 100
60 x 1 x 1 EFF 60% INT 60%
65 x 1 x 1 EFF 65% INT 65%
70 x 1 x 1 EFF 70% INT 70%


Benbag langsom 50-60% 6 x 3
DELETE RENAME Records (PRs) # Squat slow tempo
VOLUME REPS SETS BEST EFF BEST INT
1350 18 3 78.55 70
2+ ~78.55 70 x 6 x 1 EFF 100% INT 100%
2+ ~84.15 75 x 6 x 1 EFF PR% INT PR%
2+ ~89.75 PR 80 x 6 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
400 20 2 18.65 15
2+ ~24.85 PR 20 x 10 x 2 EFF PR% INT PR%


Leg curl 2 x 12 uni lateralt

Hoftetræning
Dynamisk planke (hofte planke) 2 set
Clamshell 4 rotation m. elastik
Posts on February 15th