1.1 KiB
1.1 KiB
- 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
-