What weight should I use?

What weight should I use?

Occasionally I get asked what weight should I use in this workout or for this exercise?

Some of our workouts are based on percentages of your 1RM and others are based on how you feel that day.

If we are doing Barbell Cleans based on a percentage of your 1RM first of all what you need to know is your 1RM. Sometimes when we have newer athletes in the gym we go by feel and watch from from the repetitions until we see it appropriate to add more weight to the bar.

Below is something you might see on the board for a workout based on a percentage of your 1RM. These 15 reps would build from 50% up to a current max or even a new PR depending on how the athlete is feeling that day.

4@50% 3@60% 2@70% 1@80% 1@85% 1@90% 1@95% 1@100% and 1@105% 

If your current 1RM in the Clean is 285lbs to find 50% Multiply 285x.5 and you get 142.5lbs (round up or down as needed). You should use less weight to build as well and groove those movement patterns so that the body is ready for working weight.

This time we're doing Barbell back squats and the rep scheme is 5x5 (Five sets of five reps). You could look at your binder and see what your previous weight is for back squats @ 5x5 and use that # depending on how you are feeling that day. If you aren't well recovered and have had a heavy week you may not be able to hit your previous 5x5. If you feel superhuman you may be able to go a little heavier than your previous 5x5. No matter what you should be choosing a weight that is challenging for those 5x5. By going lighter and not challenging yourself enough you won't get much out of your training sessions.

Anytime you are doing a workout you should be picking a weight that will challenge you for the number of reps you're doing. When I see great form and people smiling during the workout I will call them on it and tell them to grab something heavier or give it to them myself ;-) Always take time building to your working weight and be smart about your loads.

You want progress and we want it for you. Skipping out on weight you could be doing is not going to get you to your goals.

Make it heavy, make it hard, make it worth it.

Paul Dyck