- Warmup
  query-table:: false
	- (weight (- Bar )) / 4
	- https://warmupcalculator.com/
	-
- Your one rep max from 12x 242 is   **338.8 lb**
  
  | Percentage of 1RM | Lift Weight | Repetitions of 1RM |
  | ---- | ---- | ---- |
  | 100% | 338.8 lb | 1 |
  | 95% | 321.9 lb | 2 |
  | 90% | 304.9 lb | 4 |
  | 85% | 288 lb | 6 |
  | 80% | 271 lb | 8 |
  | 75% | 254.1 lb | 10 |
  | 70% | 237.2 lb | 12 |
  | 65% | 220.2 lb | 16 |
  | 60% | 203.3 lb | 20 |
  | 55% | 186.3 lb | 24 |
  | 50% | 169.4 lb | 30 |
-
-
- 1RM from 3x265#
- 100%: 285 lbs
  95%: 271 lbs
  90%: 257 lbs
  85%: 242 lbs
  80%: 228 lbs
  75%: 214 lbs
  70%: 200 lbs
  65%: 185 lbs
  60%: 171 lbs
  55%: 157 lbs
  50%: 143 lbs
-
- Plan (based on [[Sep 23th, 2024]] )
	- **Week 0 – 4×4 @ 70% -- 200** [[Sep 30th, 2024]]
	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 214lbs [[Oct 7th, 2024]]
	- Week 2 – 5×4 @ 80% (rep out on set 5) - 228 [[Oct 14th, 2024]]
	- Week 3 – 5×3 @ 85% (rep out on set 5) - 242 [[Oct 21st, 2024]]
	- Week 4 – 4×4 @ 70% -- 200 (recalc after) [[Oct 28th, 2024]]
- {{query }}
  query-table:: true
  collapsed:: true
-
-
-
	-
-