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Use this chart after you knock out the PR and Reps test to break down you %'s. This will be your quick reference guide to plug in to the workouts!

 

You can keep you true max weight to train with however, I suggest that you take 10% off your true max weight for training purposes, especially if you are training alone, and focus on perfect, clean reps. 

 

For example. If your true 1 rep max for squats is 200lbs, you would subrtact 10% from that which gives you 180lbs. 180lbs is what you would put in the 100% box of the squat section and break it down from there.

 

Rule of thumb is to round up to the nearest 5 or 0 for lifting purposes

Example: 180 x 95% = 171 = Round up to 175

                    180 x 90% = 162 = Round up to 165 

 

Max Weight % Chart

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