Sticking To The Program

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*see picture for an explanation of percentages. We want to add about 2-4% to the bar from last week. Find your 1RM on the left and move over to the highlight in that row. That is about how much you should add to the bar. A way to “feel” it out is the bar speed. If your bar speed slows down significantly, make the increments smaller. For instance, even though a 175# 1RM calls for adding 5# from last week’s 3×5 at 131.25#, if my bar speed is slow, I should only add 2.5# this week. Conversely, if you’re feeling great, or on the cusp, you may want to add a bit more. Just realize that in future weeks, you may need to add less than usual. If your 1RM is less than 100#, then add 2.5# even though it technically does not fit the formula.

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