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SimonZepernick
Age --- , BW 90.8
Join Date: 2016-11-21.
Following: 8.
Insert Post:
Your are on Saturday 17, Mar 2018
-- Bodyweight: 87
OHS 60-80% 3 x 5
VOLUME REPS SETS BEST EFF BEST INT
972 15 5 87.5 87.5
0.1 ~52.25 50 x 3 x 1 EFF 60% INT 57%
0.1 ~62.75 60 x 3 x 1 EFF 72% INT 69%
0.2 ~73.2 70 x 3 x 1 EFF 84% INT 80%
0.3 ~75.25 72 x 3 x 2 EFF 86% INT 82%


Træk 60-90% 2-1 x 9
VOLUME REPS SETS BEST EFF BEST INT
974 16 8 85 85
0.1 ~55.2 54 x 2 x 1 EFF 65% INT 64%
0.1 ~64.4 63 x 2 x 1 EFF 76% INT 74%
0.1 ~71.55 70 x 2 x 1 EFF 84% INT 82%
0.3 ~61.35 60 x 2 x 5 EFF 72% INT 71%


Stødhiv 70-110% 3-2 x 6 + 85% 6 x 1
VOLUME REPS SETS BEST EFF BEST INT
1857 20 7 112.45 110
0.1 ~75.25 72 x 3 x 1 EFF 67% INT 65%
0.1 ~87.8 84 x 3 x 1 EFF 78% INT 76%
0.1 ~94.55 92.5 x 2 x 1 EFF 84% INT 84%
0.4 ~106.3 104 x 2 x 1 EFF 95% INT 95%
2+ ~116.55 PR 114 x 2 x 2 EFF PR% INT PR%
0.3 ~101 PR 90 x 6 x 1 EFF 90% INT 82%


Benfor langsom 60-70% 5x5
DELETE RENAME Records (PRs) # Front Squat slow tempo
VOLUME REPS SETS BEST EFF BEST INT
1850 25 5 76.65 70
2+ ~76.65 70 x 5 x 2 EFF 100% INT 100%
2+ ~82.15 75 x 5 x 2 EFF PR% INT PR%
2+ ~87.6 PR 80 x 5 x 1 EFF PR% INT PR%

Sidste set normal tempo

Pushpress + Kni + Opadstød 70-85% 3+1+1 x 3
VOLUME REPS SETS BEST EFF BEST INT
600 9 3 83.8 82
0.1 ~62.75 60 x 3 x 1 EFF 75% INT 73%
0.4 ~73.2 70 x 3 x 2 EFF 87% INT 85%

VOLUME REPS SETS BEST EFF BEST INT
200 3 3 90 90
60 x 1 x 1 EFF 67% INT 67%
0.1 70 x 1 x 2 EFF 78% INT 78%

VOLUME REPS SETS BEST EFF BEST INT
200 3 3 100 100
60 x 1 x 1 EFF 60% INT 60%
0.1 70 x 1 x 2 EFF 70% INT 70%


DELETE RENAME Records (PRs) # RDL snatch grip
VOLUME REPS SETS BEST EFF BEST INT
1500 24 4 67.3 60
0.4 ~56.1 50 x 6 x 1 EFF 83% INT 83%
2+ ~67.3 60 x 6 x 1 EFF 100% INT 100%
2+ ~78.55 PR 70 x 6 x 2 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
200 20 2 35.4 30
0.3 ~12.45 10 x 10 x 2 EFF 35% INT 33%


Band pullaparts 2 x 20
- 10 sek hold i sidste rep

Clamshell i sideplanke 2 x 10
Posts on March 17th