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