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SimonZepernick
Age --- , BW 90.8
Join Date: 2016-11-21.
Following: 8.
Insert Post:
Your are on Tuesday 20, Mar 2018
-- Bodyweight: 88
F-2-2018: Uge 12

OHS 60-80% 3 x 3
VOLUME REPS SETS BEST EFF BEST INT
720 9 3 87.5 87.5
0.2 ~73.2 70 x 3 x 1 EFF 84% INT 80%
0.3 ~83.65 80 x 3 x 1 EFF 96% INT 91%
2+ ~94.1 PR 90 x 3 x 1 EFF PR% INT PR%


Trækhiv + Træk 60-85 1+1 x 7
DELETE RENAME Records (PRs) # Snatch Pull + Snatch
VOLUME REPS SETS BEST EFF BEST INT
862 12 6 81.8 80
0.1 ~56.2 55 x 2 x 1 EFF 69% INT 69%
0.1 ~66.45 65 x 2 x 1 EFF 81% INT 81%
0.2 ~71.55 70 x 2 x 1 EFF 88% INT 88%
0.3 ~76.65 75 x 2 x 1 EFF 94% INT 94%
2 ~82.8 81 x 2 x 1 EFF PR% INT PR%
2 ~86.9 PR 85 x 2 x 1 EFF PR% INT PR%


Frivend + opadstød 60 - 85% 2+3 x 4 60-85%
VOLUME REPS SETS BEST EFF BEST INT
650 8 4 95 95
0.1 ~71.55 70 x 2 x 1 EFF 75% INT 74%
0.1 ~81.8 80 x 2 x 1 EFF 86% INT 84%
0.2 ~86.9 85 x 2 x 1 EFF 91% INT 89%
0.4 ~92 PR 90 x 2 x 1 EFF 97% INT 95%


VOLUME REPS SETS BEST EFF BEST INT
975 12 4 100 100
0.1 ~73.2 70 x 3 x 1 EFF 73% INT 70%
0.2 ~83.65 80 x 3 x 1 EFF 84% INT 80%
0.2 ~88.85 85 x 3 x 1 EFF 89% INT 85%
0.3 ~94.1 PR 90 x 3 x 1 EFF 94% INT 90%


Benfor Blok 60-75% 5 x 4
DELETE RENAME Records (PRs) # Front Squat block
VOLUME REPS SETS BEST EFF BEST INT
1600 20 4 98.55 90
0.2 ~76.65 70 x 5 x 1 EFF 78% INT 78%
0.5 ~87.6 80 x 5 x 1 EFF 89% INT 89%
2+ ~98.55 90 x 5 x 1 EFF 100% INT 100%
0.5 ~87.6 80 x 5 x 1 EFF 89% INT 89%


Dødløft s. f. stående på plade 60-75% 6 x 4
DELETE RENAME Records (PRs) # Deficit deadlift clean grip
VOLUME REPS SETS BEST EFF BEST INT
2220 24 4 112.2 100
0.3 ~89.75 80 x 6 x 1 EFF 80% INT 80%
0.6 ~101 90 x 6 x 1 EFF 90% INT 90%
2+ ~112.2 100 x 6 x 2 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
720 16 2 103.8 88
0.1 ~47.2 40 x 8 x 1 EFF 45% INT 45%
0.2 ~58.95 50 x 8 x 1 EFF 57% INT 57%

Ti sekunders hold i toppen ved sidste gentagelse

VOLUME REPS SETS BEST EFF BEST INT
450 20 2 --- ---
~24.85 20 x 10 x 1 EFF --- INT ---
~31.1 25 x 10 x 1 EFF --- INT ---
Posts on March 20th