Enter your squat RM, choose the increment system (you either work
with Kilos or Pounds) and press calculate button. Program will calculate target
sets, reps, weight (in format setsX
weight). Round the weight
to nearest number that you can put on bar. When first four weeks are done, come
Now, stay away from squats for 2 weeks, but train your legs. Of course, with
anything except squats, and do it extremely light. After 2 weeks test your new
1RM. My advice is to wait another week after these two and then test your new
RM, because new RM will come after layoff.
When you get your new RM, enter it in field where supposed, and continue the
After finishing intense phase, take no less than 10 days from working out, or
as long as it takes for your motivation to come back (trust me, you'll lose even
your motivation for living) and then get back to gym and test your newest max.
Do this program once or twice per year, cause it would easily hurt you if you
do it often.
Made by Gavrilo Gavrilov - Gavragavrilov@absolutok.net