564 B
564 B
- 1RM from 242lbs 100% 260 lbs 95%: 247 lbs 90%: 234 lbs 85%: 221 lbs 80%: 208 lbs 75%: 195 lbs 70%: 182 lbs 65%: 169 lbs 60%: 156 lbs 55%: 143 lbs 50%: 130 lbs
- Plan (based on Sep 19th, 2024 )
- Week 0 – 4×4 @ 70% -- 182 Sep 26th, 2024
- Week 1 – 5×5 @ 75% (rep out on set 5) - 195lbs Oct 3rd, 2024
- Week 2 – 5×4 @ 80% (rep out on set 5) - 208 Oct 10th, 2024
- Week 3 – 5×3 @ 85% (rep out on set 5) - 221 Oct 17th, 2024
- Week 4 – 4×4 @ 70% -- 182 (recalc after) Oct 24th, 2024