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skjodt
Age 24 , BW ---
Join Date: 2014-08-28.
Following: 14.
Insert Post:
Your are on Friday 19, Sep 2014
---hidden BW---
Dags formen:
dagens træning blev delt op i 2 sessioner grundet undervisning i dag.
så 1. pas var i undervisningen om formiddag og 2. pas var om eftermiddag.

Pas nr 1

VOLUME REPS SETS BEST EFF BEST INT
500 14 8 45 45
~25.55 25 x 2 x 1 EFF 57% INT 56%
0.1 ~30.65 30 x 2 x 1 EFF 68% INT 67%
0.1 ~35.8 35 x 2 x 1 EFF 80% INT 78%
0.5 ~40.9 40 x 2 x 3 EFF 91% INT 89%
0.2 40 x 1 x 2 EFF 89% INT 89%
↑ - ikke alle super gode, meget arbejde med 1. pull


DELETE RENAME Records (PRs) # Stød (clean and jerk)
VOLUME REPS SETS BEST EFF BEST INT
660 12 7 62.5 62.5
0.1 ~40.9 40 x 2 x 1 EFF 65% INT 64%
0.1 ~51.1 50 x 2 x 1 EFF 82% INT 80%
1.5 ~61.35 PR 60 x 2 x 3 EFF 98% INT 96%
0.5 60 x 1 x 2 EFF 96% INT 96%
↑ - igen arbejde med start positionen


Pas nr 2
DELETE RENAME Records (PRs) # Benbøj (Backsquat)
VOLUME REPS SETS BEST EFF BEST INT
1915.6 22 6 104.3 97.5
0.2 ~76.65 70 x 5 x 1 EFF 74% INT 72%
0.4 ~93.1 85 x 5 x 1 EFF 89% INT 87%
1.2 ~96.7 92.5 x 3 x 2 EFF 93% INT 95%
2+ ~102.05 PR 97.6 x 3 x 2 EFF 98% INT 100%
↑ - bedre med at holde mine positioner


DELETE RENAME Records (PRs) # Siddende roning i maskine (Seated Row)
VOLUME REPS SETS BEST EFF BEST INT
2450 50 5 60.9 49
2+ ~60.9 49 x 10 x 5 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Omvendt Flies i Maskine (reardelt flyes i machine)
VOLUME REPS SETS BEST EFF BEST INT
144 36 3 --- ---
~4.95 4 x 12 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Hanging legraises
VOLUME REPS SETS BEST EFF BEST INT
2940 40 4 91.4 73.5
2+ ~91.4 BW x 10 x 4 EFF 100% INT 100%
↑ + 45 sek planke


VOLUME REPS SETS BEST EFF BEST INT
600 30 3 24.85 20
2+ ~24.85 20 x 10 x 3 EFF 100% INT 100%
Posts on September 19th