{"id":642,"date":"2021-03-11T14:05:56","date_gmt":"2021-03-11T06:05:56","guid":{"rendered":"https:\/\/zhuangzr.me\/wordpress\/?p=642"},"modified":"2021-03-11T14:05:57","modified_gmt":"2021-03-11T06:05:57","slug":"target-for-year-2021","status":"publish","type":"post","link":"https:\/\/zhuangzr.me\/wordpress\/2021\/03\/target-for-year-2021\/","title":{"rendered":"Target for Year 2021"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Current Status (March 2021):  <\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Body weight: 97 kg<\/li><li>Bench press: 65 kg x 8 reps x 4 sets<\/li><li>Romanian deadlift: 65 kg x 8 reps x 4 sets OR 60 kg x 10 reps x 4 sets<\/li><li>Front Squat: 10 kg x 8 reps x 4 sets<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Target by the end of 2021:<\/h2>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-a7ba4d21-72aa-44ad-913b-1fb063e58a55\"><li>Body weight: 95 kg<\/li><li>Bench press: 95 kg x 8 reps x 4 sets<\/li><li>Romanian deadlift: 95 kg x 8 reps x 4 sets<\/li><li>Front Squat: 60 kg x 8 reps x 4 sets<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Current Training Drill:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Bench press<ul><li>20 kg warming up<\/li><li>65 kg x 8 reps x 4 sets <\/li><li>60 kg x 8 reps x 2 sets<\/li><li>50 kg x 8 reps x 3~4 sets OR 50 kg static for 10~20 seconds<\/li><\/ul><\/li><li>Romanian deadlift<ul><li>65 kg x 8 reps x 4 sets<\/li><\/ul><\/li><li>Seated Cable Row<ul><li>35 kg x 15 reps x 3 sets<\/li><li>40 kg x 12 reps x 3 sets<\/li><\/ul><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Current Status (March 2021): Body weight: 97 kg Bench press: 65 kg x 8 reps x 4 sets Romanian deadlift: 65 kg x 8 reps x 4 sets OR 60 kg x 10 reps x 4 sets Front Squat: 10 kg x 8 reps x 4 sets Target by the end of 2021: Body weight: &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/zhuangzr.me\/wordpress\/2021\/03\/target-for-year-2021\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Target for Year 2021&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-642","post","type-post","status-publish","format-standard","hentry","category-weight-lifting"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Current Status (March 2021): Body weight: 97 kgBench press: 65 kg x 8 reps x 4 setsRomanian deadlift: 65 kg x 8 reps x 4 sets OR 60 kg x 10 reps x 4 setsFront Squat: 10 kg x 8 reps x 4 sets Target by the end of 2021: Body weight: 95 kgBench press:\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Hamilleton\"\/>\n\t<meta name=\"google-site-verification\" content=\"MU5z5UygVAc-wvTryHZh_Pyu9TTGhb65shw7AGmXpgE\" 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