Starting load only — adjust on the day based on actual reps in reserve.
Tap a side weight to see the plates.
If the test set felt easy, add 2.5-5% (upper body) or 5-10% (lower body) and re-attempt after 3-5 min. Stop after 3-5 attempts.
Reps left
Phase
Ready
Slow tempos reduce the reps you can do at a given load — expect fewer reps than the test set prescribes, or drop the weight.
Hypertrophy happens across a wide load range as long as sets are taken close to failure. Heavy loads (80%+) are what's specific to maximal strength.
| % | Load | Approx. reps |
|---|