first commit

logseq/bak/pages/Dead/2024-09-26T12_05_14.133Z.android.md

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+query-table:: false
+
+-
+- {{query }}
+  query-table:: true
+  collapsed:: true
+-
+-
+-
+	-
+-

logseq/bak/pages/Dead/2024-09-26T12_05_14.133Z.android.sync-conflict-20250817-085629-UULL5XD.md

@@ -0,0 +1,11 @@
+query-table:: false
+
+-
+- {{query }}
+  query-table:: true
+  collapsed:: true
+-
+-
+-
+	-
+-

logseq/bak/pages/Dead/2024-10-14T16_35_59.322Z.android.md

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+query-table:: false
+
+- 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
+-
+-
+-
+	-
+-

logseq/bak/pages/Dead/2024-10-14T16_35_59.322Z.android.sync-conflict-20250817-085625-UULL5XD.md

@@ -0,0 +1,29 @@
+query-table:: false
+
+- 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
+-
+-
+-
+	-
+-

logseq/bak/pages/Dead/2024-10-25T14_10_16.113Z.android.md

@@ -0,0 +1,32 @@
+- Warmup
+  query-table:: false
+	- (weight (- Bar )) / 4
+	- https://warmupcalculator.com/
+	-
+- 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
+-
+-
+-
+	-
+-

logseq/bak/pages/Dead/2025-12-10T17_56_58.198Z.Desktop.md

@@ -0,0 +1,49 @@
+- 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
+-
+-
+-
+	-
+-