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SimonZepernick
Age --- , BW 90.8
Join Date: 2016-11-21.
Following: 8.
Insert Post:
Your are on Saturday 10, Mar 2018
-- Bodyweight: 87
OHS 60-80% 3 x 5
VOLUME REPS SETS BEST EFF BEST INT
1035 15 5 87.5 87.5
0.1 ~57.5 55 x 3 x 1 EFF 66% INT 63%
0.1 ~67.95 65 x 3 x 1 EFF 78% INT 74%
0.6 ~78.4 75 x 3 x 3 EFF 90% INT 86%


Træk 60-90% 2-1 x 9
VOLUME REPS SETS BEST EFF BEST INT
930 14 9 85 85
~51.1 50 x 2 x 1 EFF 60% INT 59%
0.1 ~61.35 60 x 2 x 1 EFF 72% INT 71%
0.2 ~66.45 65 x 2 x 2 EFF 78% INT 76%
0.1 ~71.55 70 x 2 x 1 EFF 84% INT 82%
0.2 75 x 1 x 2 EFF 88% INT 88%
0.3 80 x 1 x 2 EFF 94% INT 94%


Stødhiv 70-110% 3-2 x 6 + 85% 6 x 1
VOLUME REPS SETS BEST EFF BEST INT
1870 21 7 107 100
0.1 ~73.2 70 x 3 x 1 EFF 68% INT 70%
0.2 ~83.65 80 x 3 x 1 EFF 78% INT 80%
0.3 ~94.1 90 x 3 x 1 EFF 88% INT 90%
2 ~102.2 100 x 2 x 1 EFF 96% INT 100%
2+ ~112.45 PR 110 x 2 x 2 EFF PR% INT PR%
0.4 ~95.35 PR 85 x 6 x 1 EFF 89% INT 85%


Benfor langsom 60-70% 5x5
DELETE RENAME Records (PRs) # Front Squat slow tempo
VOLUME REPS SETS BEST EFF BEST INT
1750 25 5 --- ---
~76.65 PR 70 x 5 x 5 EFF --- INT ---

Sidste set normal tempo

Pushpress + Kni + Opadstød 70-85% 3+1+1 x 3
VOLUME REPS SETS BEST EFF BEST INT
570 9 3 83.8 82
0.2 ~62.75 60 x 3 x 2 EFF 75% INT 73%
0.2 ~73.2 70 x 3 x 1 EFF 87% INT 85%

VOLUME REPS SETS BEST EFF BEST INT
190 3 3 90 90
0.1 60 x 1 x 2 EFF 67% INT 67%
70 x 1 x 1 EFF 78% INT 78%

VOLUME REPS SETS BEST EFF BEST INT
190 3 3 100 100
0.1 60 x 1 x 2 EFF 60% INT 60%
70 x 1 x 1 EFF 70% INT 70%


DELETE RENAME Records (PRs) # RDL snatch grip
VOLUME REPS SETS BEST EFF BEST INT
1350 24 4 67.3 60
0.4 ~56.1 50 x 6 x 1 EFF 83% INT 83%
0.8 ~61.7 55 x 6 x 1 EFF 92% INT 92%
2+ ~67.3 60 x 6 x 2 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
240 24 2 35.4 30
0.4 ~12.45 PR 10 x 12 x 2 EFF 35% INT 33%
Posts on March 10th