ABCDGHKLMNOPQRSTUVWXYZ
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USER INPUT
Input into ALL highlighted cells.
OUTPUT
The progam calculated your individual velocity curves.
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Step 1 - 1RM Test
Expected bar speed at different % loads
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Work up to your daily max. Perform 2-3 reps until you reach >90%. Note max velocity in each set as you increase the weight.%
Expected bar speed
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% rangeWeightMax Velocity60% 0,36
Real %
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60-70%450,9165% 0,33
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70-80%52,50,770% 0,30
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80-90%600,6275% 0,27
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90-95%660,6180% 0,24
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100%85% 0,20
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Grab the formula to the right and insert numbers below for Y = ax + b90% 0,17
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a = −0,6395% 0,14
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b = 0,74100% 0,11
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Step 2 - AMRAP
Expected bar speed at different exertion levels.
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Do as many reps as possible on 85 respectively 75% of your daily max. Make sure to fully rest between the sets and go until failure. Note number of total reps and the velocity at each rep. RPE
Expected bar speed
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85% AMRAP75% AMRAP10 0,34
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Weight60509,5 0,35
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Real %9 0,36
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Reps 8128,5 0,41
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RepBar speedBar speed8 0,46
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10,50,727,5 0,43 3−1
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20,470,727 0,40 40
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30,310,696,5 0,40 51
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40,280,486 0,41 62
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50,30,5273
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60,480,5284
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70,290,5295
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80,210,53106
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90,57
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100,438
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110,429
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120,4610
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