Benchmarks

New benchmark day.  Get a nice warmup done before attempting a new weight personal record.  Remember, these days are short but heavy.  The way I approach these are to start with about 90% of my previous max weight on the bar.  If this is the first measurement for this lift, start with a weight you feel comfortable with.  I then typically take 20% of my previous max and divide that by 8 and add that much weight to the bar for each set.


Here's the ideas behind this.

If my previous max was 200 lbs. then 20% of that is 40 lbs.  40 divided by 8 is 5lbs.  Add 5 lbs to the bar for each subsequent 8 sets and you have added 40 lbs to the bar in total.   If my starting weight was 90% of 200 lbs that would have been 180lbs.  By adding 40 lbs to the bar over 8 more sets I now have 220lbs on the bar and have increased by personal best by 10%.


Lets look at another example

Previous records- 300lbs
Starting weight on bar 90% = 270 lbs
20% of previous PR = 60 lbs
Each set add 7.5 lbs (60/8)
New Personal Records = 330 lbs. or 10% improvement.

Want one more?  OK

Previous record - 110 lbs
Starting weight on bar 90% = 100 lbs
20 % of previous PR = 22 lbs
Each set add 2.75 lbs (such small increases become hard to add.  You may need to add 5 lbs but ever other set instead).
New personal record = 121 lbs or 10% improvement.