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Old 10-08-2012, 03:55 AM   #8
Fazc
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Max Brawn
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Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
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Great to hear LD, hope you make some great gains.

Quote:
Originally Posted by linedriver465 View Post
Work to a 1RM, then 3 lifts at or above 90% based on the 1RM
Just one more thing I spotted. The three lifts at 90% and above are typically done as you work not after. So for example if you had a max of 100kg on a lift (for example) You might do:

20kg x 3
40kg x 3
60kg x 3
70kg x 1
80kg x 1
90kg x 1 - Hit 90%
95kg x 1 - One more before a new max
102.5kg x 1 - Smash a new max

Try and aim for around 8-10 sets total on that day with the final 3 being at 90 or above. You get the idea.
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