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Estimated 1 Rep Max Calculator
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Enter your 5-10 rep max here: https://strengthlevel.com/one-rep-max-calculator and use the estimated 1 rep max to calculate your percentages. 5-10 rep maxes are most accurate at predicting a 1 rep max, so if you don't know what your 5-10 rm is, test it.
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Tier 1 Lift Percentages
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Enter 1RM here:400
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Week 1: 63%250Perform 2-3 sets while trying to keep 2-3 reps in the tank per set. Perform and additional set taken to muscular failure after these in order to drive a bit of intensity and audit your performance
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Week 2: 66%265
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Week 3: 69%275
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Week 4: 72%290
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Week 5: 75%3003 sets to around 1-2 reps in reserve (the reps will be lower along with the intensity being higher, so no need to include any failure sets. If you find that you're fatigued by week 6 or so, drop off some accessory volume as needed
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Week 6 78%310
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Week 7 81%325
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Week 8 85%340Perform a 5+ Rep max. If you do more than 10 reps with this weight (unlikely if you followed the rest of the program) rest 3-4 minutes and try again with 2.5-5 more lbs for every rep above 5 you performed (ex: if you did 12 reps, add 20-35 lbs and try again)
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