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SimonZepernick
Age --- , BW 95
Join Date: 2016-11-21.
Following: 8.
Insert Post:
Your are on Friday 16, Feb 2018
-- Bodyweight: 90
Råtræk 60-80% 3 x 6
VOLUME REPS SETS BEST EFF BEST INT
1071 18 6 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%
0.2 ~62.75 60 x 3 x 1 EFF 84% INT 80%
0.6 ~66.9 PR 64 x 3 x 3 EFF 89% INT 85%


F + Kni 60-75% 2+3 x 5
VOLUME REPS SETS BEST EFF BEST INT
664 10 5 95 95
0.1 ~58.25 57 x 2 x 1 EFF 61% INT 60%
0.1 ~66.45 65 x 2 x 1 EFF 70% INT 68%
0.2 ~71.55 70 x 2 x 3 EFF 75% INT 74%

VOLUME REPS SETS BEST EFF BEST INT
996 15 5 90 90
0.1 ~59.6 57 x 3 x 1 EFF 66% INT 63%
0.1 ~67.95 65 x 3 x 1 EFF 76% INT 72%
0.4 ~73.2 70 x 3 x 3 EFF 81% INT 78%


Benfor blok 60-70% 4 x 5
DELETE RENAME Records (PRs) # Front Squat block
VOLUME REPS SETS BEST EFF BEST INT
1664 20 5 90.95 85
0.3 ~80.25 75 x 4 x 1 EFF 88% INT 88%
0.7 ~85.6 80 x 4 x 1 EFF 94% INT 94%
2+ ~93.05 PR 87 x 4 x 3 EFF PR% INT PR%


Trækhiv 70-100% 4 x 5
VOLUME REPS SETS BEST EFF BEST INT
1560 20 5 90 90
0.1 ~64.2 60 x 4 x 1 EFF 71% INT 67%
0.2 ~74.9 70 x 4 x 1 EFF 83% INT 78%
0.4 ~85.6 80 x 4 x 1 EFF 95% INT 89%
2+ ~96.3 PR 90 x 4 x 2 EFF PR% INT 100%


Leg Curl 12x2

Hofte træning:
- Dynamisk planke 1 x 10 sec = 1 min
- Clamshell rot. m. elasitk
Posts on February 16th