Frithjof Nikodemussen

Week 32 - TPC

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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]

3/3 PR`s!


Tuesday 26.03

Deadlift w/belt x5@9
150x5@6
190x5@7
227.5x5@9.5 - 5%
215x5@9

Bench Touch & Go x3@9
110x3@6.5
122.5x3@7.5
132.5x3@9.5 - 5%
125x3@8.5
125x3@9

Front Squat x4@9
90x4@6
110x4@7
125x4@9 - 5%
117.5x4@9


Thursday 28.03.

Competition Raw Bench x5@9
90x5@6
110x5@7
122.5x5@9 PR - 5%
115x5@8.5
115x5@9

Squat + Chain x2@9 (17.5kg Chain)
120x2@6
140x2@7
157.5x2@9 PR - 5%
150x2@9

Incline x4@9
60x6
80x4@6.5
100x4@9 PR - 5%
95x4@9

[video=youtube;AtXrwfbV1rA]http://www.youtube.com/watch?v=AtXrwfbV1rA&feature=youtu.be[/video]


Friday 29.03

Deadlift + Chain x2@9 (27.5kg Chain)
140x2@6
180x2@7
212.5x2@9 PR - 5%
200x2@9

Slingshot Bench x2@9
130x2@7
140x2@8
150x2@9 PR - 5%
142.5x2@8.5
142.5x2@9

Pendlay Row x4@9
80x6@6
100x4@7
120x4@9 PR - 5%
115x4@9
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