This template is for the “main lift” each day. This does not include any assistance or accessory work.
The weight you use is the percentage of your estimated 1 rep max.
You recalculate your new 1 rep max calculation after each AMAP lift below. This gives you a fresh 1 rep max each workout, for the NEXT time you do the lift…without having to complete an actual 1 rep max. If you aren’t competing, then a “true” 1RM is irrelevant. If you need a true 1RM to feed your ego, then test it twice a year.
Week 1
Warm Up
5 x 40%
5 x 50%
3 x 50%
Work Sets
5 x 55%
5 x 65%
AMAP x 75%
Use AMAP #s to calculate new 1RM
Week 2
Warm Up
5 x 40%
5 x 50%
3 x 50%
Work Sets
3 x 60%
3 x 70%
AMAP x 80%
Use AMAP #s to calculate new 1RM
Week 3
Warm Up
5 x 40%
5 x 50%
3 x 50%
Work Sets
5 x 65%
3 x 75%
AMAP x 85%
Use AMAP #s to calculate new 1RM
Week 4
De-load | Rest | Skill Work | Accessory Work
Each week you’ll choose a main lift for each day. I normally rotate between Back squat, Deadlift, Push Press, and Bench Press. Some weeks I’ll do all 4, most weeks I just do 3 of the lifts.