wait...
skjodt
Age 24 , BW ---
Join Date: 2014-08-28.
Following: 14.
Insert Post:
Your are on Saturday 18, Oct 2014
---hidden BW---
Pas 1

Dagsformen:
tidlig morgen træning, dette betød desværre at hovedet ikke helt var med.

DELETE RENAME Records (PRs) # Træk, Bukke (Block snatch)
VOLUME REPS SETS BEST EFF BEST INT
618 14 10 47.5 47.5
0.1 ~30.65 30 x 2 x 1 EFF 65% INT 63%
0.1 ~36.8 36 x 2 x 1 EFF 77% INT 76%
0.2 ~43.45 42.5 x 2 x 1 EFF 91% INT 89%
2 ~48.55 PR 47.5 x 2 x 1 EFF PR% INT 100%
PR 51 x 1 x 6 EFF PR% INT PR%
↑ - hopper fremad


DELETE RENAME Records (PRs) # Benbøj For, Bukke + Opadstød (Block Frontsquat + Jerk)
VOLUME REPS SETS BEST EFF BEST INT
664.5 11 9 72.5 72.5
0.1 ~52.15 51 x 2 x 1 EFF 72% INT 70%
0.1 ~61.35 60 x 2 x 1 EFF 85% INT 83%
0.1 67.5 x 1 x 1 EFF 93% INT 93%
↑ - 2 benbøj
2 72.5 x 1 x 2 EFF 100% INT 100%
↑ - 2 benbøj, gik ned pga opadstøds vanskeligheder
50 x 1 x 1 EFF 69% INT 69%
↑ - 2 benbøj
0.2 60 x 1 x 3 EFF 83% INT 83%
↑ - 2 benbøj


DELETE RENAME Records (PRs) # Stødhiv (clean pull)
VOLUME REPS SETS BEST EFF BEST INT
750 8 4 86.9 85
2 ~92 90 x 2 x 1 EFF PR% INT PR%
2 ~94.55 92.5 x 2 x 1 EFF PR% INT PR%
2 ~97.1 95 x 2 x 1 EFF PR% INT PR%
2 ~99.65 PR 97.5 x 2 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
200 5 5 60 60
0.2 40 x 1 x 5 EFF 67% INT 67%
↑ - teknik


DELETE RENAME Records (PRs) # Stød (clean and jerk)
VOLUME REPS SETS BEST EFF BEST INT
250 5 5 85 85
0.1 50 x 1 x 5 EFF 59% INT 59%
↑ - teknik


Pas 2:

Dagsformen:
langt mere frisk i hovedet og var mere tålmodig

VOLUME REPS SETS BEST EFF BEST INT
851 18 13 60 60
~30.65 30 x 2 x 1 EFF 51% INT 50%
0.1 ~36.8 36 x 2 x 1 EFF 61% INT 60%
0.1 ~43.45 42.5 x 2 x 1 EFF 72% INT 71%
0.1 ~48.55 47.5 x 2 x 1 EFF 81% INT 79%
0.1 ~52.15 PR 51 x 2 x 1 EFF 87% INT 85%
0.2 53.5 x 1 x 2 EFF 89% INT 89%
0.4 55 x 1 x 3 EFF 92% INT 92%
0.5 57.5 x 1 x 2 EFF 96% INT 96%
↑ - blev filmet, hopper både fremad og op. mit næste fokuspunkt.
0.1 50 x 1 x 1 EFF 83% INT 83%


DELETE RENAME Records (PRs) # Stød (clean and jerk)
VOLUME REPS SETS BEST EFF BEST INT
924.5 13 11 85 85
0.1 ~52.15 51 x 2 x 1 EFF 61% INT 60%
0.1 ~61.35 60 x 2 x 1 EFF 72% INT 71%
0.1 72.5 x 1 x 1 EFF 85% INT 85%
↑ - dobblevend
0.1 75 x 1 x 1 EFF 88% INT 88%
0.2 77.5 x 1 x 2 EFF 91% INT 91%
0.8 80 x 1 x 5 EFF 94% INT 94%
↑ - rigtig gode vend


DELETE RENAME Records (PRs) # Benbøj (Backsquat)
VOLUME REPS SETS BEST EFF BEST INT
1582.5 17 5 122.65 120
0.1 ~80.25 75 x 4 x 1 EFF 65% INT 63%
0.2 ~96.3 90 x 4 x 1 EFF 78% INT 75%
0.6 ~107.15 102.5 x 3 x 3 EFF 87% INT 85%
↑ - stille og rolig


DELETE RENAME Records (PRs) # 1-arms stem (DB military press)
VOLUME REPS SETS BEST EFF BEST INT
336 24 4 15.15 13.5
2+ ~15.7 PR 14 x 6 x 4 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Kropshævninger (Pullups)
VOLUME REPS SETS BEST EFF BEST INT
1470 20 4 88.05 78.5
2+ ~80.5 BW x 5 x 4 EFF 91% INT 94%


DELETE RENAME Records (PRs) # Stående stang roning (bendover barbell row)
VOLUME REPS SETS BEST EFF BEST INT
2500 50 5 62.15 50
2+ ~62.15 50 x 10 x 5 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
160 40 4 3.75 3
2+ ~4.95 PR 4 x 10 x 4 EFF PR% INT PR%


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%


+ Planken 3x2 min, 1 min pause.
Posts on October 18th