NASA Training Forum: lower body 9.19.2009

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lower body 9.19.2009

Posted by Nico on September 19, 2009, 7:07 pm

Week 1 Day 1
9/19/09
avg band squat
Est. 1RM: 500 lbs
315 x3 x1 @7.5 63% 945
365 x3 x1 @8 73% 1095
405 x3 x1 @8 81% 1215
425 x3 x1 @9 85% 1275
Total NL 12 76% 4530
wide sumo DL hook grip
Est. 1RM: 535 lbs
315 x3 x1 @7 59% 945
405 x3 x1 @8 76% 1215
435 x3 x1 @8 81% 1305
455 x3 x1 @9 85% 1365
Total NL 12 75% 4830
Front squat
Est. 1RM: 331 lbs
135 x7 x1 @7 41% 945
185 x7 x1 @8 56% 1295
225 x7 x1 @8 68% 1575
Total NL 21 55% 3815
Totals NL 45 16% 13175

Re: lower body 9.19.2009 - HThomason September 19, 2009, 9:01 pm
- Re: lower body 9.19.2009 - Nico September 20, 2009, 12:02 am

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--Previous Message-- : Week 1 Day 1 : 9/19/09 : avg band squat : Est. 1RM: 500 lbs : 315 x3 x1 @7.5 63% 945 : 365 x3 x1 @8 73% 1095 : 405 x3 x1 @8 81% 1215 : 425 x3 x1 @9 85% 1275 : Total NL 12 76% 4530 : wide sumo DL hook grip : Est. 1RM: 535 lbs : 315 x3 x1 @7 59% 945 : 405 x3 x1 @8 76% 1215 : 435 x3 x1 @8 81% 1305 : 455 x3 x1 @9 85% 1365 : Total NL 12 75% 4830 : Front squat : Est. 1RM: 331 lbs : 135 x7 x1 @7 41% 945 : 185 x7 x1 @8 56% 1295 : 225 x7 x1 @8 68% 1575 : Total NL 21 55% 3815 : Totals NL 45 16% 13175 : :

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