LogSeq/pages/Front squat.md

• 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