This is the Rep max system I developed at West Point and implemented my first few years at Denison. Made adjustments along the way, but this is our starting point.
Max Effort w/ Back-Off Set (Descending Weight, Ascending Reps)
2RM
3-5 Warm-up Sets
2 Rep Max Set w/ Target Weight
Optional Bonus Set (if 2RM was completed; add 5%)
Back-Off Set (Subtract 10% of Max set and Rep to Failure i.e. 2-6 reps)
3RM
3-4 Warm-up Sets
3 Rep Max Set w/ Target Weight
Optional Bonus Set (if 3RM was completed; add 5%)
Back-Off Set (Subtract 10% of Max set and Rep to Failure i.e. 3-7 reps)
4RM
2-4 Warm-up Sets
4 Rep Max Set w/ Target Weight
Optional Bonus Set (if 4RM was completed; add 5%)
Back-Off Set (Subtract 10% of Max set and Rep to Failure i.e. 4-8 reps)
5RM
2-3 Warm-up Sets
5 Rep Max Set w/ Target Weight
Optional Bonus Set (if 5RM was completed; add 5%)
Back-Off Set (Subtract 10% of Max set and Rep to Failure i.e. 5-9 reps)
3RM Ex:
Warm-Up: 150x8, 225x5, 270x3, [50%, 75%, 90%] 3 sets @ minimum
Max Set: 300x3 [on workout sheet]
Bonus Set: 315x2 [300x5%=15lbs] {do not count bonus set as new max because only 2 reps were completed}
Back-Off Set: 270x5 [300x10%-300=270]
Max Effort w/ Cluster (Static Weight, Static Reps)
2RM
3-5 Warm-up Sets
2 Rep Max Set w/ Target Weight
Optional Bonus Set (if 2RM was completed; add 5%)
2 Rep Cluster (Perform 2 singles w/ Max weight w/ 40 sec. R.I.)
3RM
3-4 Warm-up Sets
3 Rep Max Set w/ Target Weight
Optional Bonus Set (if 3RM was completed; add 5%)
3 Rep Cluster (Perform 3 singles w/ Max weight w/ 30 sec. R.I.)
4RM
2-4 Warm-up Sets
4 Rep Max Set w/ Target Weight
Optional Bonus Set (if 4RM was completed; add 5%)
4 Rep Cluster (Perform 4 singles w/ Max weight w/ 20 sec. R.I.)
5RM
2-3 Warm-up Sets
5 Rep Max Set w/ Target Weight
Optional Bonus Set (if 5RM was completed; add 5%)
5 Rep Cluster (Perform 5 singles w/ Max weight w/ 10 sec. R.I.)
3RM Ex.
Warm-Up: 150x8, 225x5, 270x3, [50%, 75%, 90%] 3 sets @ minimum
Max Set: 300x3 [on workout sheet]
Bonus Set: 315x2 [300x5%=15lbs] {do not count bonus set as new max because only 2 reps were completed}
3 Rep Cluster: 300x1 (rest 30 sec.); 300x1 (rest 30 sec.); 300x1
Max Effort w/ Work Set (Static Weight, Descending Reps)
4RM
2-3 Warm-up Sets
4 Max Set w/ Target Weight
Bonus Set (if 4RM was completed easily; add 5%)
Work Set (Weight is same as Max set & rep to failure for at least 2 reps)
5RM
1-3 Warm-up Sets
5 Max Set w/ Target Weight
Bonus Set (if 5RM was completed easily; add 5%)
Work Set (Weight is same as Max set & rep to failure for at least 3 reps)
6RM
1-2 Warm-up Sets
6 Max Set w/ Target Weight
Bonus Set (if 6RM was completed easily; add 5%) Work Set (Weight is same as Max set & rep to failure for at least 4 reps)
8RM
1 Warm-up Set
8 Max Set w/ Target Weight
Bonus Set (if 8RM was completed easily; add 5%)
Work Set (Weight is same as Max set & rep to failure for at least 6 reps)
5 RM Ex.
Warm-Up: 150x5, 180x3
Max Set: 200x5 [on workout sheet]
Bonus Set: 210x4 [200x5%=10lbs] {do not count bonus set as new max because only 4 reps were completed}
Work Set: 200x3 (as many as possible)
Adjusting different strength levels without using percentages
I used this system at Army and it was adequate for the situation we were in. It was a way for the athletes to make adjustments themselves.
100-200lbs = +/- 5lbs
200-300lbs = +/- 10lbs
300-400lbs = +/- 15lbs
400-500lbs = +/- 20lbs
To see how we implemented Auto-Regulatory Training in our programs, check out this article:
WATCH: How to Implement Auto-Regulatory Training in a Team Setting
Interesting article as usual. Can you please give some examples weight numbers used? I understand things better when I see examples
Thank you