December Strength

Setting up my training for the foreseeable future in a Bulgarian manner, it seemed prudent spit up some numbers to work from.

The first number is the estimated 1 rep max as provided to me by the Gravitus app. I haven’t looked into how it calculates it, but I’m assuming it uses my RIR (reps in reserve) to calculate it, otherwise my singles would be my max.

The indented list under each lift are actually performed sets to inform me as to different rep ranges.

  • Press = 104
    • 100 x 1 @ 1 Rep in Reserve
    • 87 x 4 @ 0
    • 85 x 4 @ 2
  • Squat = 201
    • 195 x 1 @ 1
    • 175 x 2 @ 2
    • 135 x 4 @ 3
  • Deadlift = 259
    • 245 x 1
    • 230 x 3
    • 175 x 5
  • Assisted Chin = 139
    • 134.9 x 1 @ 1
    • 111.6 x 5 @ 1
  • Pendlay Row = 129
    • 95 x 10
    • 100 x 7 @ 2
  • Assisted Dips = 127
    • 119.6 x 3
    • 109.6 x 5
    • 74 x 8 @ 3
  • Bench Press = 124
    • 110 x 3 @ 3
    • 109.6 x 5
    • 74 x 8 @ 3
  • Bent Over Row = 87
    • 65 x 14 @ 1
  • Face Pull = 10
    • 7.5 x 20 @ 4
  • Incline DB Press = 33
    • 25 x 8 @ 3
  • DB Lateral Raise = 17
    • 12.5 x 16