How should I programme if I don't know my 100%?
Many lifting programmes use percentages of your best lifts to prescribe working set loads. What do you do if you don't know your true maximum? Or if your best lift is well below your squats and pulls? How can you ensure you're working hard enough to get better?
Estimated 1 rep maxes (1RM);
Using an estimation of your maximum can be useful. If for example you have only ever done multiple reps (likely 2-6) you don't know exactly what your maximum single rep is. There are a few already established equations to figure out approximately what your 1RM is. One we use is:
The Epley (1985)[1] equation:
(0.033 × Number of repetitions × Weight) + Weight
Lets use a 5 rep set of back squats as an example:
e.g. (0.033 x 5 reps x 100kg) + 100kg
Would make our estimated 1RM = 116.5kg
Does this always work?
Unfortunately this doesn't allow for the lifts that are far more technical than strength based in nature. Some people can snatch 50kg for a triple but their best single is 51kg. This formula would put their 1RM at 55kg, which would make perfect sense if weightlifting was a lovely linear sport!
Using 55kg as our max, and a programme that prescribed 3 reps at 85% it would have us lifting 47kg for 3 reps. Whilst this is under our best 3, it is still a decent working set that wont be easy. If however, we programmed 3 reps at 70% (which is common for technical work) we’d only be lifting 39kg. Is this a problem? As always it depends.
If in the above example the lifters best single back squat was 90kg, the lifter is relatively efficient and so the numbers stack up quite well. It’s normal and even optimal to snatch around 60% of your back squat. If instead the lifters back squat was 110kg, it shows a large strength / skill discrepancy meaning the snatch is just technically under developed. A set of 3 reps at 39kg would likely be too light for that lifter to develop their skills effectively.
So whilst the lifter has not found their TRUE MAX, you need to use all the data you have to figure out the appropriate loads. Squat strength, pulling strength, AND technical ability will give you a more useful picture of how to programme.
*Most people who have done some weightlifting or Crossfit will have worked up to a 1RM in the snatch or clean and jerk (not all but most). Things like the squat and deadlift may be where we need to use the equations to extrapolate.*
Is there an alternative?
One way to programme is to use a daily best effort. In this system you would be asked to work up to a heaviest set of 3 possible for that day (i.e. no misses). You could then perform more sets at that weight or at a slightly lower weight depending on how hard the days programming is. In this system the programme is sort of self-regulating so you’re at least always in the ball park. This does, of course, rely on the lifter being honest and hard working…
Do % always work anyway?
It's important to remember that programmed percentages are just a guide. Your 100% best may have been set on a great day, plenty of sleep, after a big taper to competition. It may be that on a normal day your absolute best isn't quite as good. This can mean working to percentages is really hard the rest of the time. Equally it can happen the other way around, you may not have reached your potential yet and percentages feel far too easy.
The best solution we can offer is to let an experienced coach guide the training process. To record data as you train and note the good days and the bad. You will soon learn when a max is a technical or strength based effort and adjust accordingly.
In your experience, what works best for you? Percentages? Rep maxes? Comment below and let us know...
MACKENZIE, B. (2000) Maximum Load (1RM) [WWW] Available from: https://www.brianmac.co.uk/maxload.htm [Accessed 27/8/2018]