52 lines
1.6 KiB
Markdown
52 lines
1.6 KiB
Markdown
- Stop: 4
|
||
Pins: 15
|
||
- 189lb (135 x 12)
|
||
- ## one rep max **189 lb** (135 x 12)
|
||
|
||
| Percentage of 1RM | Lift Weight | Repetitions of 1RM |
|
||
| ---- | ---- | ---- |
|
||
| 100% | 189 lb | 1 |
|
||
| 95% | 179.6 lb | 2 |
|
||
| 90% | 170.1 lb | 4 |
|
||
| 85% | 160.7 lb | 6 |
|
||
| 80% | 151.2 lb | 8 |
|
||
| 75% | 141.8 lb | 10 |
|
||
| 70% | 132.3 lb | 12 |
|
||
| 65% | 122.9 lb | 16 |
|
||
| 60% | 113.4 lb | 20 |
|
||
| 55% | 104 lb | 24 |
|
||
| 50% | 94.5 lb | 30 |
|
||
-
|
||
- 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]]
|
||
- new 1 RM = 189lb (135 x 12)
|
||
- 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
|
||
-
|
||
- |