How to use your one-rep max to calculate weights for each set:
Each week, we will be performing our core lifts on Monday, Wednesday, and Friday. These core lifts
include:
• squat
• bench (flat, incline and dumbbell)
• dead lift
• hang clean/power clean
For the core lifts, you will be using prescribed sets that correlate with the laminated sheets on the left
side of the bulletin board. Using your one-rep max (1RM) or estimated 1RM, find the amount of
weight you will use for each set.
For example, if you 1RM for bench press is 140 lbs. and we are doing 3 sets of 10 reps, your weights
will be:
1st set: 90 lbs x 10 reps
2nd set: 100 lbs x 10 reps
3rd set: 105 lbs x 10 reps
Important!!! If you are able to complete all three sets of 10 reps without much help, increase your
1RM to the next level up (in this case 150 lbs). Complete all sets before leveling up, as the first set may
seem easy. You will now use these weights until you are able to move to the next level.
The week after may be 4 sets of 8 reps. Your new 1RM is 150, so your weights will be:
1st set: 100 lbs x 8 reps
2nd set: 105 lbs x 8 reps
3rd set: 115 lbs x 8 reps
4th set: 115 lbs x 8 reps
Again, move up a level if you complete all lifts without a lot of extra help. You might stay at a level for
1-2 weeks, which is OK, as long as you continue to lift with great effort! For pyramid weeks, use your
one rep max, and follow a 6-5-4-3-2-1 rep sequence, where the first set is six reps, and the last set is
only one rep.