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SimonZepernick
Age --- , BW 90.8
Join Date: 2016-11-21.
Following: 8.
Insert Post:
Your are on Thursday 22, Mar 2018
-- Bodyweight: 87
Råtræk 70-85% 3 x 5
VOLUME REPS SETS BEST EFF BEST INT
930 15 5 75 75
0.1 ~52.25 50 x 3 x 1 EFF 70% INT 67%
0.2 ~62.75 60 x 3 x 1 EFF 84% INT 80%
0.5 ~67.95 65 x 3 x 2 EFF 91% INT 87%
0.4 ~73.2 70 x 3 x 1 EFF 98% INT 93%


Frivend + Opadstød 60-85% 2+3 x 4
VOLUME REPS SETS BEST EFF BEST INT
652 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%
0.5 ~93 PR 91 x 2 x 1 EFF 98% INT 96%

VOLUME REPS SETS BEST EFF BEST INT
978 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 ~95.15 PR 91 x 3 x 1 EFF 95% INT 91%


Trækhiv 70-110% 3-2 x 5 + 85% 6 x 1
VOLUME REPS SETS BEST EFF BEST INT
1510 18 6 102.2 100
0.1 ~73.2 70 x 3 x 1 EFF 72% INT 70%
0.2 ~83.65 80 x 3 x 1 EFF 82% INT 80%
0.2 ~92 90 x 2 x 1 EFF 90% INT 90%
2+ ~102.2 100 x 2 x 2 EFF 100% INT 100%
0.3 ~89.75 PR 80 x 6 x 1 EFF 88% INT 80%


Pushpress + Knickstød + Opadstød 70-85% 3+1+1 x 3
VOLUME REPS SETS BEST EFF BEST INT
840 12 4 83.8 82
0.1 ~62.75 60 x 3 x 1 EFF 75% INT 73%
0.2 ~73.2 70 x 3 x 1 EFF 87% INT 85%
0.7 ~78.4 75 x 3 x 2 EFF 94% INT 91%

VOLUME REPS SETS BEST EFF BEST INT
280 4 4 90 90
60 x 1 x 1 EFF 67% INT 67%
70 x 1 x 1 EFF 78% INT 78%
0.1 75 x 1 x 2 EFF 83% INT 83%

VOLUME REPS SETS BEST EFF BEST INT
280 4 4 100 100
60 x 1 x 1 EFF 60% INT 60%
70 x 1 x 1 EFF 70% INT 70%
0.1 75 x 1 x 2 EFF 75% INT 75%


VOLUME REPS SETS BEST EFF BEST INT
800 16 2 103.8 88
0.4 ~58.95 50 x 8 x 2 EFF 57% INT 57%

M. 10 sek hold i top ved sidste rep

Band pull aparts m. rød elastik 3 x 15
Posts on March 22nd