Upper Strength - Reps on % Max Formula

After analyzing all of my exercises, I realized that at each rep range for each exercise they were all a similar % to my max at that lift. After discovering this fascinating statistic, I put together an excel calculation that tells me what weight to use for each set. Then, as I increase my max, which is the goal of this season, the higher rep earlier sets will increase accordingly. The theory behind the approach is to continually gain strength without burning myself out in the early sets.

I didn’t have it today as far as making progress. I did get my work in. I did lift the weights I need to but did not hit the rep goals. Just as I didn’t do Rows last time, I didn’t do pull ups this time. It gives my body a rest for certain exercise. Next time I have to rest on the bench or the press.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (https://www.youtube.com/watch?v=YCg1YxMt3oY)
• Pull Ups (C= Chin Ups, S=Side Grip, MB=Monkey Bars)

Notes / Results:

• Time: 60 minutes
• Weight: 204

• Bench Press
• Previous high: 2@170
• Sets: 12@125, 10@135, 5@155, 4@160, 2@170
• Press
• Previous High: 1@120
• Sets: 12@85, 10@90, 8@95 (**should have done 105), 4@105 (*should have done 110), 3@110, 2@115
• Rows
• Previous High: 2@195
• 12@145, 8@155, 5@165, 3@185, 2@195