![]() ![]() I keep the 1 RM estimates and these program guidelines saved on my SmartPhone as a PDF in my Apple – Books app. The second spreadsheet tab allows you to calculate your 1RM and it estimates what weights constitute your 8RM, 10RM, 12RM, 15RM, and 20RM for each exercise. Suggested Weights – Weights are based on my calculated 1-repetition max (1RM) for each exercise, which I determine for each major exercise at the beginning of the cycle.
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