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pages/Front squat.md

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+- Stop: 4
+  Pins: 15
+- 189lb (135 x 12)
+	- ## one rep max   **189 lb** (135 x 12)
+	  
+	  | Percentage of 1RM | Lift Weight | Repetitions of 1RM |
+	  | ---- | ---- | ---- |
+	  | 100% | 189 lb | 1 |
+	  | 95% | 179.6 lb | 2 |
+	  | 90% | 170.1 lb | 4 |
+	  | 85% | 160.7 lb | 6 |
+	  | 80% | 151.2 lb | 8 |
+	  | 75% | 141.8 lb | 10 |
+	  | 70% | 132.3 lb | 12 |
+	  | 65% | 122.9 lb | 16 |
+	  | 60% | 113.4 lb | 20 |
+	  | 55% | 104 lb | 24 |
+	  | 50% | 94.5 lb | 30 |
+-
+- Plan (based on [[Sep 19th, 2024]] )
+	- **Week 0 – 4×4 @ 70% -- 109** [[Sep 26th, 2024]]
+	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 117lbs [[Oct 3rd, 2024]]
+	- Week 2 – 5×4 @ 80% (rep out on set 5) - 125 [[Oct 10th, 2024]]
+	- Week 3 – 5×3 @ 85% (rep out on set 5) - 133 [[Oct 17th, 2024]]
+		- new 1 RM = 189lb (135 x 12)
+	- Week 4 – 4×4 @ 70% -- 109 (recalc after) [[Oct 24th, 2024]]
+	-
+-
+-
+- [[Front Squat - 1 day a week program]]
+	- query-table:: true
+	  query-sort-by:: page
+	  query-sort-desc:: true
+	  #+BEGIN_QUERY
+	  {
+	  :title "Front Squats"
+	  :query [
+	  :find (pull ?b [*])
+	  :where
+	    [?b :block/refs [:block/name "front squat"]] ;; Find blocks referencing [[dead]]
+	    [?b :block/properties ?props]
+	   [(get ?props :sets) ?sets]  ;; Find the "sets" property
+	    [(get ?props :reps) ?reps]  ;; Find the "reps" property
+	    ;; Parent check: Exclude blocks whose parent has a :template property
+	    [?b :block/parent ?parent]              ;; Find parent block
+	    (not [?parent :block/properties ?parent-props]
+	           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
+	  ]
+	  }
+	  #+END_QUERY
+-
+-