wait...
SimonZepernick
Age --- , BW 95
Join Date: 2016-11-21.
Following: 8.
Insert Post:
Your are on Sunday 25, Feb 2018
-- Bodyweight: 90
Råtræk 60-80% 3 x 7
VOLUME REPS SETS BEST EFF BEST INT
1260 21 7 75 75
0.2 ~52.25 50 x 3 x 2 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%
0.2 ~67.95 65 x 3 x 1 EFF 91% INT 87%
0.9 ~73.2 PR 70 x 3 x 2 EFF 98% INT 93%


F + Kni 60-75% 2+3 x 6
VOLUME REPS SETS BEST EFF BEST INT
900 12 6 95 95
0.1 ~61.35 60 x 2 x 1 EFF 65% INT 63%
0.1 ~71.55 70 x 2 x 1 EFF 75% INT 74%
0.1 ~76.65 75 x 2 x 1 EFF 81% INT 79%
0.1 ~81.8 80 x 2 x 1 EFF 86% INT 84%
0.2 ~86.9 PR 85 x 2 x 1 EFF 91% INT 89%
0.1 ~81.8 80 x 2 x 1 EFF 86% INT 84%

VOLUME REPS SETS BEST EFF BEST INT
1265 17 6 90 90
0.1 ~62.75 60 x 3 x 1 EFF 70% INT 67%
0.1 ~73.2 70 x 3 x 1 EFF 81% INT 78%
0.2 ~78.4 75 x 3 x 1 EFF 87% INT 83%
0.3 ~83.65 PR 80 x 3 x 1 EFF 93% INT 89%
0.3 ~86.9 PR 85 x 2 x 1 EFF 97% INT 94%
↑ 3 rep *
0.3 ~83.65 PR 80 x 3 x 1 EFF 93% INT 89%


Benfor blok 60-70% 4 x 5
DELETE RENAME Records (PRs) # Front Squat block
VOLUME REPS SETS BEST EFF BEST INT
1620 20 5 93.05 87
0.3 ~80.25 75 x 4 x 1 EFF 86% INT 86%
0.5 ~85.6 80 x 4 x 1 EFF 92% INT 92%
2+ ~96.3 PR 90 x 4 x 1 EFF PR% INT PR%
1 ~85.6 80 x 4 x 2 EFF 92% INT 92%


Trækhiv 70-100% 4 x 6
VOLUME REPS SETS BEST EFF BEST INT
1920 24 6 96.3 90
0.1 ~64.2 60 x 4 x 1 EFF 67% INT 67%
0.2 ~74.9 70 x 4 x 1 EFF 78% INT 78%
0.4 ~85.6 80 x 4 x 1 EFF 89% INT 89%
2+ ~96.3 90 x 4 x 3 EFF 100% INT 100%


Leg Curl 2 x 12

Hofte træning:
- Dynamisk planke 1 x 10 sec = 1 min
- Clamshell rot. m. elasitk
Posts on February 25th