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What is the Progression Recommended When Working Up to a One Rep Max?

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What is the Progression Recommended When Working Up to a One Rep Max?

I prefer Charles Poliquin’s method for working up to a bench press, deadlift, or squat one rep max:

4 reps @ 40%, rest 10 seconds between

4 @ 40%, rest 10 seconds

3 @ 60%, rest 30 seconds

2 @ 75%, rest 60 seconds

1 @ 80%, rest 120 seconds

1 @ 85%, rest 120 seconds

1 @ 90%, rest 180 seconds

1 @ 95%, rest 240 seconds

1 @ 100%, rest 240 seconds

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.

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