I've started going to the gym again. Recently I've done my max for a few workouts and I'm trying to figure out what weight I should lift each week in order to raise my max.
When I was in highschool, they had a chart that told us how many sets, reps, and what weight we should do for 6 weeks and it was all based on your one rep max (ORM). The idea was that if you did this 6 week plan, you would increase you ORM by the end of it. I couldn't find the chart they used so I tried making my own.
- 4x10
55%, 60%, 65%, 70%
- 4x8
65%. 70%. 75%. 80%
- 4x6
75%. 80%, 85%. 90%
- 4x5
80%. 85%. 90%. 95%
- 4x3
90%, 95%, 100%, 105%
- 2, 2, 1, 1
95%, 100%, 105%, 115
I was hoping to get some pointers on the plan I made. Please let me know if I should adjust it or if you think it would work. I'm also curious as to what everyone else does.
Any help with this would be greatly appreciated.