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skjodt
Age 24 , BW ---
Join Date: 2014-08-28.
Following: 15.
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Your are on Tuesday 02, Jan 2018
---hidden BW---
Opstart på juggernaut training systems 12 week weightlifting program. et program lavet af Colin Burns. Jeg har selv tilføjet lidt cardio og støtte/bodybuilding øvelser.

W1D1:

DELETE RENAME Records (PRs) # Råtræk (Power snatch)
VOLUME REPS SETS BEST EFF BEST INT
759 18 6 68 68
0.1 ~36.6 35 x 3 x 1 EFF 54% INT 51%
0.1 ~39.75 38 x 3 x 1 EFF 58% INT 56%
0.1 ~43.9 42 x 3 x 1 EFF 65% INT 62%
0.3 ~48.1 46 x 3 x 3 EFF 71% INT 68%


+

DELETE RENAME Records (PRs) # Råtræk, hæng (Hang power snatch)
VOLUME REPS SETS BEST EFF BEST INT
759 18 6 --- ---
~36.6 35 x 3 x 1 EFF --- INT ---
~39.75 38 x 3 x 1 EFF --- INT ---
~43.9 42 x 3 x 1 EFF --- INT ---
~48.1 PR 46 x 3 x 3 EFF --- INT ---
↑ - 1+1x3 pr sæt.


DELETE RENAME Records (PRs) # Benbøj (Backsquat)
VOLUME REPS SETS BEST EFF BEST INT
3020 34 5 150 150
0.2 ~76.65 70 x 5 x 2 EFF 51% INT 47%
0.2 ~106.15 90 x 8 x 1 EFF 71% INT 60%
0.2 ~112.05 95 x 8 x 1 EFF 75% INT 63%
0.3 ~123.85 105 x 8 x 1 EFF 83% INT 70%
↑ - long time no see.


DELETE RENAME Records (PRs) # Stem foran (military press)
VOLUME REPS SETS BEST EFF BEST INT
960 24 3 62.15 57
0.8 ~47.2 40 x 8 x 3 EFF 76% INT 70%


DELETE RENAME Records (PRs) # Kropshævninger (Pullups)
VOLUME REPS SETS BEST EFF BEST INT
2689 32 5 106.25 97
0.4 ~90.8 BW x 8 x 1 EFF 85% INT 79%
2+ ~100.4 BW + 12.5 x 6 x 3 EFF 95% INT 92%
0.3 ~86.4 BW x 6 x 1 EFF 81% INT 79%


TRX-facepulls SS Banded GM: 12 x 3
Posts on January 02nd