The Simplest and Most Effective Training System to Increase Raw Strenght.
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First, know your maxes for the four main lifts (squat, dead lift, bench press and standing military press) These are not maxes you think you can do or maxes you think you might be able to do. These are maxes you can do RIGHT NOW. If u don’t know your maxes for any of the lifts, you can use this formula to get your estimated 1RM.
Weight x Reps x .0333 + Weight = Estimated 1RM
Once you have your maxes for each lift (squat, dead lift, bench press and standing military press), I want you to take 90% of this number and use this as your ”max” for the first 4 week. The easiest way to do this is to take your max and multiply it by 0.9.
For example, let’s say you have 150 kg dead lift, 100 kg squat, 80 kg bench press and 60 kg standing military press. Your numbers would look like this:
* Dead lift: 140 x 0.9 = 135 kg
* Squat: 100 x 0.9 = 90 kg
* Bench press 80 x 0.9 = 72 kg
*Military press 60 x 0.9 = 54 kg
After a new cycle beginning (week 4 and 7), add 2.5 kg to your upper body training maxes and 5 kg to your lower body training maxes.