Click HERE for an easy to use rep-max 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 listed on this website, we would use
- Back Squat
- Push Press
- 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 1 rep on each of these lifts. Make sure you write it down
Note: many experts often recommend calculating your numbers based on 90% of your 1 RM (rep max)
Step 2: Take your 1 RM (rep max) number and multiple it by the percentage. Take that number and round it to the closest realistic weight
1 RM Back Squat= 225 lb
60% 225 x .60 = 135
70% 225 x .70= 160