calculating your starting weight + REP MAX CALCULATOR LINK

22 Feb

CLICK HERE FOR CALCULATOR 

Q) I don’t understand how much weight I should be using on my lifts at the gym. I see in the WOD workouts you post, you use certain percentages… what is that all about?

A) First of all you need to figure out which lifts you want to focus on. For example if we are taking the 4 week strength-speed phase 

EXAMPLE

  • Back Squat
  • Push Press
  • Deadlift
  • Bench Press

It does not make much sense to just go into the gym and try to lift the heaviest weight possible all the time. You will plateau very quickly, by using a calculated approach you can continue your strength gains with limited wear and tear on the body.

STEP 1:  Go to the gym and figure out the heaviest weight you can safely do for 5 reps on each of these lifts. Make sure you write it down 

STEP 2:  Use the calculator above or…………….Take your 1 RM (rep max) number and multiple it by the percentage you want to work with. Take that number and round it to the closest realistic weight…

EXAMPLE:

1 RM Back Squat= 225 lb

60%        225 x .60 = 135  

70%        225 x .70= 160


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5 Responses to “calculating your starting weight + REP MAX CALCULATOR LINK”

Trackbacks/Pingbacks

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    […] NOTE: Click HERE to see the article explaining how to calculate these numbers  […]

  3. 90 DAY CHALLENGE: THE SQUAT FAMILY (PROGRAM FOR STRENGTH-WK 1,DAY 5) + Rep Max Calculator « - May 15, 2012

    […] NOTE: Click HERE to see the article explaining how to calculate these numbers  […]

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