Frithjof Nikodemussen

  1. Week 34 - TPC

    5% Fatigue

    Monday 08.04
    Squat w/Belt x4@10
    140x4@6
    165x4@7.5
    185x4@10 PR - 5%
    175x4@10

    2.ct.Pause Bench x2@9
    110x2@6
    120x2@7.5
    130x2@9 PR - 5%
    125x2@9

    JM Press x5@9
    70x6@6
    90x5@7
    105x5@9 PR - 5%
    100x5@8.5
    100x5@9

    [video=youtube;zTmQLnGoIws]http://www.youtube.com/watch?v=zTmQLnGoIws&feature=youtu.be[/video]

    My squat is starting ...
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  2. Week 33 - TPC

    6-9% Fatigue

    Monday 01.04.

    Squat w/belt x5@10
    120x5@6
    150x5@7
    177.5x5@10 PR - 5%
    165x5@9
    165x5@9.5

    Pin Press x3@9
    110x3@6
    122.5x3@7.5
    132.5x3@9 RPE PR - 8%
    122.5x3@8.5
    122.5x3@8.75

    3-Board CGBP x6@9
    100x6@6
    120x6@7
    130x6@9 PR - 5%
    120x6@8.5
    120x6@9

    [video=youtube;DD_zn9aYDp4]http://www.youtube.com/watch?v=DD_zn9aYDp4&feature=youtu.be[/video] ...
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  3. Week 32 - TPC

    5% Fatigue

    Monday 25.03.

    Squat w/Belt x6@10
    100x6@6
    140x6@7
    170x6@9.5 PR - 5%
    160x6@9
    160x6@9.5

    2.ct.Pause Bench x2@9
    90x3@6
    115x2@7.5
    128.75x2@9 PR - 5%
    122.5x2@8.5
    122.5x2@9

    JM Press x5@9
    60x5@5
    80x5@6.5
    100x5@8.75 PR
    100x5@9

    [video=youtube;h0Z0Gp9KFPc]http://www.youtube.com/watch?v=h0Z0Gp9KFPc&feature=youtu.be[/video] ...
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  4. Week 31 - TPC

    4-6% Fatigue

    Monday 18.03.12

    Squat x4@10
    120x4@6
    140x4@7
    160x4@9.5 RPE PR - 5%
    152.5x4@9.5

    Half Board Press x3@9
    100x3@6
    120x3@7
    130x3@9 PR - 5%
    125x3@8.5
    125x3@9

    Floor Press x6@9
    100x6@6.5
    115x6@8.75 RPE PR - 5%
    110x6@8.5
    110x6@9

    [video=youtube;BEHZB6epRJw]http://www.youtube.com/watch?v=BEHZB6epRJw&feature=youtu.be[/video] ...
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  5. Week 30 - TPC

    Week 30 - 4-6% Fatigue

    Monday 11.03.12

    Squat x5@10
    100x5@5
    130x5@7
    155x5@9.5 - 5%
    147.5x5@9
    147.5x5@9.5

    2.ct.Pause Bench x4@9
    90x4@6
    110x4@7
    123.75x4@9 PR - 5%
    117.5x4@9

    JM Press x8@9
    60x8@6
    80x8@7
    92.5x8@8.75 RPE PR - 5%
    90x8@9

    [video=youtube;rSegKwbewFk]http://www.youtube.com/watch?v=rSegKwbewFk&feature=youtu.be[/video]
    ...
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