Finding a 1RM…

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How to work up to a 1RM:

 

Empty Bar x 10-20 reps

30% x 5 reps

40% x 5 reps

50% x 5 reps

60% x 3 reps

70% x 1 rep

80% x 1 rep

85% x 1 rep

90% x 1 rep

95% x 1 rep

100% x 1 rep*

 

** 100% is the number you would like to hit for the day.  If you’re aiming for a 405 Back Squat then that is your “100%” and everything will be based off of 405.  So, 30% of 405 x 5 reps, 40% of 405 x 5 reps and so on until your 100% set @ 405.

CFCJstaff

CFCJstaff

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