Enter a set you have actually done — the weight and how many reps you completed — and this works out your estimated one-rep max, every training percentage from it, and the exact weights for each week of the eight-week block.
Estimates are most accurate between one and five reps. Above eight reps they drift, because rep performance at high numbers depends as much on conditioning and grip as on maximal strength.
| % | Weight | Typical use |
|---|
| Week | Main sets | Weight |
|---|
Weights are rounded to the nearest 2.5 kg (5 lb) — the smallest jump most gyms can actually load. The full block, including accessories and test week, is in the 8-week deadlift program.
Numbers are the easy part.
What to do when the block stalls, how to fix a pull that fails at the knee, how much to train around a busy week — that is coaching. It starts with a questionnaire about how you actually train.
Automated answers. Nothing you type here is stored unless you send it to Rauno.