Gjorde en ny Individual Weakness Analysis på lyften från 20 Januari och såhär blev den viktigaste informationen
Böj
Force Curve Information
Weakest Range of Motion: 11cm to 40cm
Force Curve Shape: Wedge
Average Velocity: .34 m/s
Weak muscle group(s): Hips
Exercises are selected to address weak ranges of motion. Your weakest RoM is in the bottom, though it’s significantly above your bottom position. This is where you produce the least force and so we will select exercises designed specifically to help you develop force in this range of motion.
Special Exercises
Pause Squat (make sure you’re pausing at the weakest position, not just the bottom)
Pin Squat (at the weakest position)
Box Squats
here are some supplemental exercises that should be most effective for you:
Wide Good Mornings
Sumo Deadlifts
Wide Squats
Front Squat
Lunges
Bänk
Weakest Range of Motion: 11cm to 19cm
Force Curve Shape: Balanced
Average Velocity: .19 m/s
Weak muscle group(s): Shoulders
Exercises are selected to address weak ranges of motion. Your weakest RoM is well into the mid-range. This is where you produce the least force and so we will select exercises designed specifically to help you develop force in this range of motion.
Special Exercises
2Board Press (soft touch)
Pin Press (10cm above chest)
Don’t neglect the lower RoM either. Continue with pause work and low pin presses.
here are some supplemental exercises that should be most effective for you:
Incline Bench (vary the grip)
Military Press
Push Press
DB Military
DB Incline
Mark
Weakest Range of Motion: 9cm to 19cm
Force Curve Shape: Flat
Average Velocity: .19 m/s
Weak muscle group(s): Low back, abs
Exercises are selected to address weak ranges of motion. Your weakest RoM is difficult to determine. Although you do have deceleration between 9cm and 19cm, it’s not very much. This usually indicates that the weak RoM is the bottom of the lift. Strength developed in the bottom is never wasted. This is where you produce the least force and so we will select exercises designed specifically to help you develop force in this range of motion.
Special Exercises
Pause Deadlift
Deficit Deadlift
It also wouldn’t hurt to sometimes address the 9-19cm sticking point:
Rack Pulls (9cm off floor)
Deadlift + band or chain
here are some supplemental exercises that should be most effective for you:
Good Mornings
SLDL
RDL
Snatch Grip SLDL
Idag visade TRACen
Moderate Stress
Good CNS Potential
Average Adaptive Reserves
och träningsrekommendationen var 0% fatigue och så har jag också varit snuvig idag, men bedömde att det gick att träna
572:a passet idag mellan 1728 och 1859
Benspark
15*20
20*20
Boxböj med platta skor 0% fatigue teoretiskt 1rm: 118kg
0*10
20*9
30*8
50*5
60*5 @ 5
70*3 @ 6,5
77,5*4 @ 8
87,5*4 @ 8,4
97,5*4 @ 9
PB
100*4 @ 9,5
PB
Kändes bättre i hamstring idag. 1rm förbättring med 2kg sen sist
Klossbänk med böjkuddeskyddet som kloss ca 7cm 0% fatigue teoretiskt 1rm: 93kg
20*8
40*5
50*4 @ 5
60*4 @ 6
70*4 @ 8,2
75*4 @ 8,5
80*4 @ 9
Längesen jag körde med kloss, kändes rätt ovant
Chins gymvikt 86,5kg teoretiskt 1rm: 111kg
7 @ 9,5
7 @ 10
Maskinrodd 0% fatigue teoretiskt 1rm: 88kg
50*7 @ 6
60*7 @ 8,5
70*7 @ 10