1.3 KiB
1.3 KiB
- Stop: 4 Pins: 15
- 1RM from 3x145# 100% (one-rm): 156 lbs 95%: 148 lbs 90%: 140 lbs 85%: 133 lbs 80%: 125 lbs 75%: 117 lbs 70%: 109 lbs 65%: 101 lbs 60%: 94 lbs 55%: 86 lbs 50%: 78 lbs
- 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
- 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