- 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 |
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- 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]]
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- [[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
-
-