Laban Workouts: Spring 2024

Back and Biceps

Pull-up MAX: 70 | 90%:63lb;28.5kg; 77.5%:54.25; 75%:52.5

Deadlift MAX: 325 | 90%:292.5lb;132.67kg; 85%:251.87; 75%:243.75

Bicep Curl MAX: 115 | 90%:103.5lb;47kg; 77.5%:89.13; 75%:86.25

Movement (20R:2M)
Weight (77.5%)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Pull-up
25
2
2
5
5
3
3
Deadlift
250
5
7
8
Curls
70 (the PrC machine)
6
5
5
4.5
Movement (32R:1M)
Weight (75%)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Pull-up
15
8
5
4
3
3
2+BW1
3
Deadlift
235
8
8
315x5
2
Curls
85
8
105x
Movement (8R:3M)
Weight (90%)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Pull-up
28.5 kg
2
2
1
1
1
.8
Deadlift
132 kg
3
2
3
Curls
47 kg
2
2
1
.75
1
1
‣
Previous Workouts

Chest and Triceps

Dip MAX: 140 | 95%:133; 80%:112lb;50.8kg; 75%:105

Bench MAX: 225 | 95%:213.75; 80%:180lb;81.65kg; 75%:168.75

Shoulder Press MAX: 145 | 95%:137.75; 80%:116lb;52.6kg; 75%:108.75

Movement (20R:2M)
Weight (85%)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Bench
205
2
5
Dip
105
3
3
3
Shoulder Press
Movement (32R:1M)
Weight (75%)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Dip
70
11
9
8
8
Bench
155
8
8
5
5
4
4
Shoulder Press
Body weight handstand
8
Movement (20R:2.5M)
Weight (80%)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Dip
112 lb
4
3
3
4
3
3
Bench
82 kg
3
3
3
3
F
1
Shoulder Press
51 kg
4
3
3
3
3
2
2
‣
Previous Workouts

Legs

Squat MAX: 275 | 95%:261.25; 85%:233.75; 70%:192.5lb;87.32kg

Hip-Thrust MAX: 365 | 95%:346.75; 85%:310.25; 75%:255.5lb;116kg

Calf-Raise MAX: 160 | 95%:152; 85%:136; 70%:101.5lb

Movement (8R:3M)
Weight (95%)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Squat
245
2
2
2
2
Hip Thrust
330
3
3
Calf Raise
Movement (30R: 2M)
Weight (70%)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Squat
195
8
10
10
4
Hip Thrust
255
8
8
8
8
Calf Raise
105
8
8
8
8
‣
Previous Workouts

Weight-Tracking

NameMondayWednesdayFridayMean
Jan 22- 26
178
176
176
Jan 29 -
180
180
179