I've gotten requests for access to this for like a year, so if you'd like to use it, feel free

to make a copy. The

most recent program assessment sheet/planning (written for olympic weightlifting) is in CK assess. If you
have questions I'm always up to talk about programming. [email protected]

Instructions: Edit anything in yellow cells to cha

Display Increments 5.00%
Display Relative
Reps Modifier Intensity Peak Intensity
1 Rep Absolute 90% 85.00% 80.00% 75.00% 70.00%
1 100% (A.I.) 90.00% 85.00% 80.00% 75.00% 70.00%
2 95% 2 Rep AI% 85.50% 80.75% 76.00% 71.25% 66.50%
3 93% 3 Rep AI% 83.70% 79.05% 74.40% 69.75% 65.10%
4 90% 4 Rep AI% 81.00% 76.50% 72.00% 67.50% 63.00%
5 87% 5 Rep AI% 78.30% 73.95% 69.60% 65.25% 60.90%
6 85% 6 Rep AI% 76.50% 72.25% 68.00% 63.75% 59.50%
7 83% 7 Rep AI% 74.70% 70.55% 66.40% 62.25% 58.10%
8 80% 8 Rep AI% 72.00% 68.00% 64.00% 60.00% 56.00%
9 77% 9 Rep AI% 69.30% 65.45% 61.60% 57.75% 53.90%
10 75% 10 Rep AI% 67.50% 63.75% 60.00% 56.25% 52.50%
Heavy Mod + Mod Light+ Light
Max 5 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 5 4 4 4 3
Load at 2 reps 4 4 4 4 3
Load at 3 reps 4 4 4 3 3
Load at 4 reps 4 4 4 3 3
Load at 5 reps 4 4 3 3 3
Load at 6 reps 4 4 3 3 3
Load at 7 reps 4 4 3 3 3
Load at 8 reps 4 3 3 3 3
Load at 9 reps 3 3 3 3 3
Load at 10 reps 3 3 3 3 3

Heavy Mod + Mod Light+ Light

Max 6 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 5 5 5 4 4
Load at 2 reps 5 5 5 4 4
Load at 3 reps 5 5 4 4 4
Load at 4 reps 5 5 4 4 4
Load at 5 reps 5 4 4 4 4
Load at 6 reps 5 4 4 4 4
Load at 7 reps 4 4 4 4 3
Load at 8 reps 4 4 4 4 3
Load at 9 reps 4 4 4 3 3
Load at 10 reps 4 4 4 3 3

Heavy Mod + Mod Light+ Light

Max 7 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 6 6 6 5 5
Load at 2 reps 6 6 5 5 5
Load at 3 reps 6 6 5 5 5
Load at 4 reps 6 5 5 5 4
 Load at 5 reps 5 5 5 5 4
Load at 6 reps 5 5 5 4 4
Load at 7 reps 5 5 5 4 4
Load at 8 reps 5 5 4 4 4
Load at 9 reps 5 5 4 4 4
Load at 10 reps 5 4 4 4 4

Heavy Mod + Mod Light+ Light

Max 8 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 7 7 6 6 6
Load at 2 reps 7 6 6 6 5
Load at 3 reps 7 6 6 6 5
Load at 4 reps 6 6 6 5 5
Load at 5 reps 6 6 6 5 5
Load at 6 reps 6 6 5 5 5
Load at 7 reps 6 6 5 5 5
Load at 8 reps 6 5 5 5 4
Load at 9 reps 6 5 5 5 4
Load at 10 reps 5 5 5 4 4

Heavy Mod + Mod Light+ Light

Max 9 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 8 8 7 7 6
Load at 2 reps 8 7 7 6 6
Load at 3 reps 8 7 7 6 6
Load at 4 reps 7 7 6 6 6
Load at 5 reps 7 7 6 6 5
Load at 6 reps 7 7 6 6 5
Load at 7 reps 7 6 6 6 5
Load at 8 reps 6 6 6 5 5
Load at 9 reps 6 6 6 5 5
Load at 10 reps 6 6 5 5 5

Heavy Mod + Mod Light+ Light

Max 10 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 9 9 8 7 7
Load at 2 reps 9 8 8 7 7
Load at 3 reps 8 8 7 7 7
Load at 4 reps 8 8 7 7 6
Load at 5 reps 8 7 7 7 6
Load at 6 reps 8 7 7 6 6
Load at 7 reps 7 7 7 6 6
Load at 8 reps 7 7 6 6 6
Load at 9 reps 7 7 6 6 5
Load at 10 reps 7 6 6 6 5
 Heavy Mod + Mod Light+ Light
Max 11 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 10 9 9 8 8
Load at 2 reps 9 9 8 8 7
Load at 3 reps 9 9 8 8 7
Load at 4 reps 9 8 8 7 7
Load at 5 reps 9 8 8 7 7
Load at 6 reps 8 8 7 7 7
Load at 7 reps 8 8 7 7 6
Load at 8 reps 8 7 7 7 6
Load at 9 reps 8 7 7 6 6
Load at 10 reps 7 7 7 6 6

Heavy Mod + Mod Light+ Light

Max 12 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 11 10 10 9 8
Load at 2 reps 10 10 9 9 8
Load at 3 reps 10 9 9 8 8
Load at 4 reps 10 9 9 8 8
Load at 5 reps 9 9 8 8 7
Load at 6 reps 9 9 8 8 7
Load at 7 reps 9 8 8 7 7
Load at 8 reps 9 8 8 7 7
Load at 9 reps 8 8 7 7 6
Load at 10 reps 8 8 7 7 6

Heavy Mod + Mod Light+ Light

Max 13 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 12 11 10 10 9
Load at 2 reps 11 10 10 9 9
Load at 3 reps 11 10 10 9 8
Load at 4 reps 11 10 9 9 8
Load at 5 reps 10 10 9 8 8
Load at 6 reps 10 9 9 8 8
Load at 7 reps 10 9 9 8 8
Load at 8 reps 9 9 8 8 7
Load at 9 reps 9 9 8 8 7
Load at 10 reps 9 8 8 7 7

Heavy Mod + Mod Light+ Light

Max 14 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 13 12 11 10 10
Load at 2 reps 12 11 11 10 9
Load at 3 reps 12 11 10 10 9
Load at 4 reps 11 11 10 9 9
Load at 5 reps 11 10 10 9 9
 Load at 6 reps 11 10 10 9 8
Load at 7 reps 10 10 9 9 8
Load at 8 reps 10 10 9 8 8
Load at 9 reps 10 9 9 8 8
Load at 10 reps 9 9 8 8 7

Heavy Mod + Mod Light+ Light

Max 15 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 14 13 12 11 10
Load at 2 reps 13 12 11 11 10
Load at 3 reps 13 12 11 10 10
Load at 4 reps 12 11 11 10 9
Load at 5 reps 12 11 10 10 9
Load at 6 reps 11 11 10 10 9
Load at 7 reps 11 11 10 9 9
Load at 8 reps 11 10 10 9 8
Load at 9 reps 10 10 9 9 8
Load at 10 reps 10 10 9 8 8

Heavy Mod + Mod Light+ Light

Max 16 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 14 14 13 12 11
Load at 2 reps 14 13 12 11 11
Load at 3 reps 13 13 12 11 10
Load at 4 reps 13 12 12 11 10
Load at 5 reps 13 12 11 10 10
Load at 6 reps 12 12 11 10 10
Load at 7 reps 12 11 11 10 9
Load at 8 reps 12 11 10 10 9
Load at 9 reps 11 10 10 9 9
Load at 10 reps 11 10 10 9 8

Heavy Mod + Mod Light+ Light

Max 17 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 15 14 14 13 12
Load at 2 reps 15 14 13 12 11
Load at 3 reps 14 13 13 12 11
Load at 4 reps 14 13 12 11 11
Load at 5 reps 13 13 12 11 10
Load at 6 reps 13 12 12 11 10
Load at 7 reps 13 12 11 11 10
Load at 8 reps 12 12 11 10 10
Load at 9 reps 12 11 10 10 9
Load at 10 reps 11 11 10 10 9

Heavy Mod + Mod Light+ Light

Max 18 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 16 15 14 13 13
Load at 2 reps 15 15 14 13 12
Load at 3 reps 15 14 13 13 12
Load at 4 reps 15 14 13 12 11
Load at 5 reps 14 13 13 12 11
Load at 6 reps 14 13 12 11 11
Load at 7 reps 13 13 12 11 10
Load at 8 reps 13 12 12 11 10
Load at 9 reps 12 12 11 10 10
Load at 10 reps 12 11 11 10 9

Heavy Mod + Mod Light+ Light

Max 19 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 17 16 15 14 13
Load at 2 reps 16 15 14 14 13
Load at 3 reps 16 15 14 13 12
Load at 4 reps 15 15 14 13 12
Load at 5 reps 15 14 13 12 12
Load at 6 reps 15 14 13 12 11
Load at 7 reps 14 13 13 12 11
Load at 8 reps 14 13 12 11 11
Load at 9 reps 13 12 12 11 10
Load at 10 reps 13 12 11 11 10

Heavy Mod + Mod Light+ Light

Max 20 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 18 17 16 15 14
Load at 2 reps 17 16 15 14 13
Load at 3 reps 17 16 15 14 13
Load at 4 reps 16 15 14 13 13
Load at 5 reps 16 15 14 13 12
Load at 6 reps 15 14 14 13 12
Load at 7 reps 15 14 13 12 12
Load at 8 reps 14 14 13 12 11
Load at 9 reps 14 13 12 12 11
Load at 10 reps 14 13 12 11 10

Heavy Mod + Mod Light+ Light

Max 21 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 19 18 17 16 15
Load at 2 reps 18 17 16 15 14
Load at 3 reps 18 17 16 15 14
Load at 4 reps 17 16 15 14 13
Load at 5 reps 16 16 15 14 13
Load at 6 reps 16 15 14 13 12
 Load at 7 reps 16 15 14 13 12
Load at 8 reps 15 14 13 13 12
Load at 9 reps 15 14 13 12 11
Load at 10 reps 14 13 13 12 11

Heavy Mod + Mod Light+ Light

Max 22 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 20 19 18 16 15
Load at 2 reps 19 18 17 16 15
Load at 3 reps 18 17 16 15 14
Load at 4 reps 18 17 16 15 14
Load at 5 reps 17 16 15 14 13
Load at 6 reps 17 16 15 14 13
Load at 7 reps 16 16 15 14 13
Load at 8 reps 16 15 14 13 12
Load at 9 reps 15 14 14 13 12
Load at 10 reps 15 14 13 12 12

Heavy Mod + Mod Light+ Light

Max 23 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 21 20 18 17 16
Load at 2 reps 20 19 17 16 15
Load at 3 reps 19 18 17 16 15
Load at 4 reps 19 18 17 16 14
Load at 5 reps 18 17 16 15 14
Load at 6 reps 18 17 16 15 14
Load at 7 reps 17 16 15 14 13
Load at 8 reps 17 16 15 14 13
Load at 9 reps 16 15 14 13 12
Load at 10 reps 16 15 14 13 12

Heavy Mod + Mod Light+ Light

Max 24 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 22 20 19 18 17
Load at 2 reps 21 19 18 17 16
Load at 3 reps 20 19 18 17 16
Load at 4 reps 19 18 17 16 15
Load at 5 reps 19 18 17 16 15
Load at 6 reps 18 17 16 15 14
Load at 7 reps 18 17 16 15 14
Load at 8 reps 17 16 15 14 13
Load at 9 reps 17 16 15 14 13
Load at 10 reps 16 15 14 13 13

Heavy Mod + Mod Light+ Light

Max 25 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 23 21 20 19 17
Load at 2 reps 21 20 19 18 17
Load at 3 reps 21 20 19 17 16
Load at 4 reps 20 19 18 17 16
Load at 5 reps 20 18 17 16 15
Load at 6 reps 19 18 17 16 15
Load at 7 reps 19 18 17 16 15
Load at 8 reps 18 17 16 15 14
Load at 9 reps 17 16 15 14 13
Load at 10 reps 17 16 15 14 13

Heavy Mod + Mod Light+ Light

Max 26 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 23 22 21 19 18
Load at 2 reps 22 21 20 19 17
Load at 3 reps 22 21 19 18 17
Load at 4 reps 21 20 19 18 16
Load at 5 reps 20 19 18 17 16
Load at 6 reps 20 19 18 17 15
Load at 7 reps 19 18 17 16 15
Load at 8 reps 19 18 17 16 15
Load at 9 reps 18 17 16 15 14
Load at 10 reps 18 17 16 15 14

Heavy Mod + Mod Light+ Light

Max 27 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 24 23 22 20 19
Load at 2 reps 23 22 21 19 18
Load at 3 reps 23 21 20 19 18
Load at 4 reps 22 21 19 18 17
Load at 5 reps 21 20 19 18 16
Load at 6 reps 21 20 18 17 16
Load at 7 reps 20 19 18 17 16
Load at 8 reps 19 18 17 16 15
Load at 9 reps 19 18 17 16 15
Load at 10 reps 18 17 16 15 14

Heavy Mod + Mod Light+ Light

Max 28 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 25 24 22 21 20
Load at 2 reps 24 23 21 20 19
Load at 3 reps 23 22 21 20 18
Load at 4 reps 23 21 20 19 18
Load at 5 reps 22 21 19 18 17
Load at 6 reps 21 20 19 18 17
Load at 7 reps 21 20 19 17 16
 Load at 8 reps 20 19 18 17 16
Load at 9 reps 19 18 17 16 15
Load at 10 reps 19 18 17 16 15

Heavy Mod + Mod Light+ Light

Max 29 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 26 25 23 22 20
Load at 2 reps 25 23 22 21 19
Load at 3 reps 24 23 22 20 19
Load at 4 reps 23 22 21 20 18
Load at 5 reps 23 21 20 19 18
Load at 6 reps 22 21 20 18 17
Load at 7 reps 22 20 19 18 17
Load at 8 reps 21 20 19 17 16
Load at 9 reps 20 19 18 17 16
Load at 10 reps 20 18 17 16 15

Heavy Mod + Mod Light+ Light

Max 30 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 27 26 24 22 21
Load at 2 reps 26 24 23 21 20
Load at 3 reps 25 24 22 21 20
Load at 4 reps 24 23 22 20 19
Load at 5 reps 23 22 21 20 18
Load at 6 reps 23 22 20 19 18
Load at 7 reps 22 21 20 19 17
Load at 8 reps 22 20 19 18 17
Load at 9 reps 21 20 18 17 16
Load at 10 reps 20 19 18 17 16

Heavy Mod + Mod Light+ Light

Max 31 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 28 26 25 23 22
Load at 2 reps 27 25 24 22 21
Load at 3 reps 26 25 23 22 20
Load at 4 reps 25 24 22 21 20
Load at 5 reps 24 23 22 20 19
Load at 6 reps 24 22 21 20 18
Load at 7 reps 23 22 21 19 18
Load at 8 reps 22 21 20 19 17
Load at 9 reps 21 20 19 18 17
Load at 10 reps 21 20 19 17 16

Heavy Mod + Mod Light+ Light

Max 32 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 29 27 26 24 22
 Load at 2 reps 27 26 24 23 21
Load at 3 reps 27 25 24 22 21
Load at 4 reps 26 24 23 22 20
Load at 5 reps 25 24 22 21 19
Load at 6 reps 24 23 22 20 19
Load at 7 reps 24 23 21 20 19
Load at 8 reps 23 22 20 19 18
Load at 9 reps 22 21 20 18 17
Load at 10 reps 22 20 19 18 17

Heavy Mod + Mod Light+ Light

Max 33 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 30 28 26 25 23
Load at 2 reps 28 27 25 24 22
Load at 3 reps 28 26 25 23 21
Load at 4 reps 27 25 24 22 21
Load at 5 reps 26 24 23 22 20
Load at 6 reps 25 24 22 21 20
Load at 7 reps 25 23 22 21 19
Load at 8 reps 24 22 21 20 18
Load at 9 reps 23 22 20 19 18
Load at 10 reps 22 21 20 19 17

Heavy Mod + Mod Light+ Light

Max 34 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 31 29 27 25 24
Load at 2 reps 29 27 26 24 23
Load at 3 reps 28 27 25 24 22
Load at 4 reps 28 26 24 23 21
Load at 5 reps 27 25 24 22 21
Load at 6 reps 26 25 23 22 20
Load at 7 reps 25 24 23 21 20
Load at 8 reps 24 23 22 20 19
Load at 9 reps 24 22 21 20 18
Load at 10 reps 23 22 20 19 18

Heavy Mod + Mod Light+ Light

Max 35 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 32 30 28 26 24
Load at 2 reps 30 28 27 25 23
Load at 3 reps 29 28 26 24 23
Load at 4 reps 28 27 25 24 22
Load at 5 reps 27 26 24 23 21
Load at 6 reps 27 25 24 22 21
Load at 7 reps 26 25 23 22 20
Load at 8 reps 25 24 22 21 20
 Load at 9 reps 24 23 22 20 19
Load at 10 reps 24 22 21 20 18

Heavy Mod + Mod Light+ Light

Max 36 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 32 31 29 27 25
Load at 2 reps 31 29 27 26 24
Load at 3 reps 30 28 27 25 23
Load at 4 reps 29 28 26 24 23
Load at 5 reps 28 27 25 23 22
Load at 6 reps 28 26 24 23 21
Load at 7 reps 27 25 24 22 21
Load at 8 reps 26 24 23 22 20
Load at 9 reps 25 24 22 21 19
Load at 10 reps 24 23 22 20 19

Heavy Mod + Mod Light+ Light

Max 37 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 33 31 30 28 26
Load at 2 reps 32 30 28 26 25
Load at 3 reps 31 29 28 26 24
Load at 4 reps 30 28 27 25 23
Load at 5 reps 29 27 26 24 23
Load at 6 reps 28 27 25 24 22
Load at 7 reps 28 26 25 23 21
Load at 8 reps 27 25 24 22 21
Load at 9 reps 26 24 23 21 20
Load at 10 reps 25 24 22 21 19

Heavy Mod + Mod Light+ Light

Max 38 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 34 32 30 28 27
Load at 2 reps 32 31 29 27 25
Load at 3 reps 32 30 28 27 25
Load at 4 reps 31 29 27 26 24
Load at 5 reps 30 28 26 25 23
Load at 6 reps 29 27 26 24 23
Load at 7 reps 28 27 25 24 22
Load at 8 reps 27 26 24 23 21
Load at 9 reps 26 25 23 22 20
Load at 10 reps 26 24 23 21 20

Heavy Mod + Mod Light+ Light

Max 39 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 35 33 31 29 27
Load at 2 reps 33 31 30 28 26
 Load at 3 reps 33 31 29 27 25
Load at 4 reps 32 30 28 26 25
Load at 5 reps 31 29 27 25 24
Load at 6 reps 30 28 27 25 23
Load at 7 reps 29 28 26 24 23
Load at 8 reps 28 27 25 23 22
Load at 9 reps 27 26 24 23 21
Load at 10 reps 26 25 23 22 20

Heavy Mod + Mod Light+ Light

Max 40 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 36 34 32 30 28
Load at 2 reps 34 32 30 28 27
Load at 3 reps 33 32 30 28 26
Load at 4 reps 32 31 29 27 25
Load at 5 reps 31 30 28 26 24
Load at 6 reps 31 29 27 25 24
Load at 7 reps 30 28 27 25 23
Load at 8 reps 29 27 26 24 22
Load at 9 reps 28 26 25 23 22
Load at 10 reps 27 26 24 22 21

Heavy Mod + Mod Light+ Light

Max 41 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 37 35 33 31 29
Load at 2 reps 35 33 31 29 27
Load at 3 reps 34 32 31 29 27
Load at 4 reps 33 31 30 28 26
Load at 5 reps 32 30 29 27 25
Load at 6 reps 31 30 28 26 24
Load at 7 reps 31 29 27 26 24
Load at 8 reps 30 28 26 25 23
Load at 9 reps 28 27 25 24 22
Load at 10 reps 28 26 25 23 22

Heavy Mod + Mod Light+ Light

Max 42 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 38 36 34 31 29
Load at 2 reps 36 34 32 30 28
Load at 3 reps 35 33 31 29 27
Load at 4 reps 34 32 30 28 26
Load at 5 reps 33 31 29 27 26
Load at 6 reps 32 30 29 27 25
Load at 7 reps 31 30 28 26 24
Load at 8 reps 30 29 27 25 24
Load at 9 reps 29 27 26 24 23
 Load at 10 reps 28 27 25 24 22

Heavy Mod + Mod Light+ Light

Max 43 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 39 37 34 32 30
Load at 2 reps 37 35 33 31 29
Load at 3 reps 36 34 32 30 28
Load at 4 reps 35 33 31 29 27
Load at 5 reps 34 32 30 28 26
Load at 6 reps 33 31 29 27 26
Load at 7 reps 32 30 29 27 25
Load at 8 reps 31 29 28 26 24
Load at 9 reps 30 28 26 25 23
Load at 10 reps 29 27 26 24 23

Heavy Mod + Mod Light+ Light

Max 44 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 40 37 35 33 31
Load at 2 reps 38 36 33 31 29
Load at 3 reps 37 35 33 31 29
Load at 4 reps 36 34 32 30 28
Load at 5 reps 34 33 31 29 27
Load at 6 reps 34 32 30 28 26
Load at 7 reps 33 31 29 27 26
Load at 8 reps 32 30 28 26 25
Load at 9 reps 30 29 27 25 24
Load at 10 reps 30 28 26 25 23

Heavy Mod + Mod Light+ Light

Max 45 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 41 38 36 34 31
Load at 2 reps 38 36 34 32 30
Load at 3 reps 38 36 33 31 29
Load at 4 reps 36 34 32 30 28
Load at 5 reps 35 33 31 29 27
Load at 6 reps 34 33 31 29 27
Load at 7 reps 34 32 30 28 26
Load at 8 reps 32 31 29 27 25
Load at 9 reps 31 29 28 26 24
Load at 10 reps 30 29 27 25 24

Heavy Mod + Mod Light+ Light

Max 46 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 41 39 37 34 32
Load at 2 reps 39 37 35 33 31
Load at 3 reps 39 36 34 32 30
 Load at 4 reps 37 35 33 31 29
Load at 5 reps 36 34 32 30 28
Load at 6 reps 35 33 31 29 27
Load at 7 reps 34 32 31 29 27
Load at 8 reps 33 31 29 28 26
Load at 9 reps 32 30 28 27 25
Load at 10 reps 31 29 28 26 24

Heavy Mod + Mod Light+ Light

Max 47 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 42 40 38 35 33
Load at 2 reps 40 38 36 33 31
Load at 3 reps 39 37 35 33 31
Load at 4 reps 38 36 34 32 30
Load at 5 reps 37 35 33 31 29
Load at 6 reps 36 34 32 30 28
Load at 7 reps 35 33 31 29 27
Load at 8 reps 34 32 30 28 26
Load at 9 reps 33 31 29 27 25
Load at 10 reps 32 30 28 26 25

Heavy Mod + Mod Light+ Light

Max 48 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 43 41 38 36 34
Load at 2 reps 41 39 36 34 32
Load at 3 reps 40 38 36 33 31
Load at 4 reps 39 37 35 32 30
Load at 5 reps 38 35 33 31 29
Load at 6 reps 37 35 33 31 29
Load at 7 reps 36 34 32 30 28
Load at 8 reps 35 33 31 29 27
Load at 9 reps 33 31 30 28 26
Load at 10 reps 32 31 29 27 25

Heavy Mod + Mod Light+ Light

Max 49 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 44 42 39 37 34
Load at 2 reps 42 40 37 35 33
Load at 3 reps 41 39 36 34 32
Load at 4 reps 40 37 35 33 31
Load at 5 reps 38 36 34 32 30
Load at 6 reps 37 35 33 31 29
Load at 7 reps 37 35 33 31 28
Load at 8 reps 35 33 31 29 27
Load at 9 reps 34 32 30 28 26
Load at 10 reps 33 31 29 28 26
 Heavy Mod + Mod Light+ Light
Max 50 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 45 43 40 37 35
Load at 2 reps 43 40 38 36 33
Load at 3 reps 42 40 37 35 33
Load at 4 reps 41 38 36 34 31
Load at 5 reps 39 37 35 33 30
Load at 6 reps 38 36 34 32 30
Load at 7 reps 37 35 33 31 29
Load at 8 reps 36 34 32 30 28
Load at 9 reps 35 33 31 29 27
Load at 10 reps 34 32 30 28 26

Heavy Mod + Mod Light+ Light

Max 51 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 46 43 41 38 36
Load at 2 reps 44 41 39 36 34
Load at 3 reps 43 40 38 36 33
Load at 4 reps 41 39 37 34 32
Load at 5 reps 40 38 35 33 31
Load at 6 reps 39 37 35 33 30
Load at 7 reps 38 36 34 32 30
Load at 8 reps 37 35 33 31 29
Load at 9 reps 35 33 31 29 27
Load at 10 reps 34 33 31 29 27

Heavy Mod + Mod Light+ Light

Max 52 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 47 44 42 39 36
Load at 2 reps 44 42 40 37 35
Load at 3 reps 44 41 39 36 34
Load at 4 reps 42 40 37 35 33
Load at 5 reps 41 38 36 34 32
Load at 6 reps 40 38 35 33 31
Load at 7 reps 39 37 35 32 30
Load at 8 reps 37 35 33 31 29
Load at 9 reps 36 34 32 30 28
Load at 10 reps 35 33 31 29 27

Heavy Mod + Mod Light+ Light

Max 53 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 48 45 42 40 37
Load at 2 reps 45 43 40 38 35
Load at 3 reps 44 42 39 37 35
Load at 4 reps 43 41 38 36 33
 Load at 5 reps 41 39 37 35 32
Load at 6 reps 41 38 36 34 32
Load at 7 reps 40 37 35 33 31
Load at 8 reps 38 36 34 32 30
Load at 9 reps 37 35 33 31 29
Load at 10 reps 36 34 32 30 28

Heavy Mod + Mod Light+ Light

Max 54 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 49 46 43 40 38
Load at 2 reps 46 44 41 38 36
Load at 3 reps 45 43 40 38 35
Load at 4 reps 44 41 39 36 34
Load at 5 reps 42 40 38 35 33
Load at 6 reps 41 39 37 34 32
Load at 7 reps 40 38 36 34 31
Load at 8 reps 39 37 35 32 30
Load at 9 reps 37 35 33 31 29
Load at 10 reps 36 34 32 30 28

Heavy Mod + Mod Light+ Light

Max 55 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 50 47 44 41 38
Load at 2 reps 47 44 42 39 37
Load at 3 reps 46 43 41 38 36
Load at 4 reps 45 42 40 37 35
Load at 5 reps 43 41 38 36 33
Load at 6 reps 42 40 37 35 33
Load at 7 reps 41 39 37 34 32
Load at 8 reps 40 37 35 33 31
Load at 9 reps 38 36 34 32 30
Load at 10 reps 37 35 33 31 29

Heavy Mod + Mod Light+ Light

Max 56 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 50 48 45 42 39
Load at 2 reps 48 45 43 40 37
Load at 3 reps 47 44 42 39 36
Load at 4 reps 45 43 40 38 35
Load at 5 reps 44 41 39 37 34
Load at 6 reps 43 40 38 36 33
Load at 7 reps 42 40 37 35 33
Load at 8 reps 40 38 36 34 31
Load at 9 reps 39 37 34 32 30
Load at 10 reps 38 36 34 31 29
 Heavy Mod + Mod Light+ Light
Max 57 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 51 48 46 43 40
Load at 2 reps 49 46 43 41 38
Load at 3 reps 48 45 42 40 37
Load at 4 reps 46 44 41 38 36
Load at 5 reps 45 42 40 37 35
Load at 6 reps 44 41 39 36 34
Load at 7 reps 43 40 38 35 33
Load at 8 reps 41 39 36 34 32
Load at 9 reps 40 37 35 33 31
Load at 10 reps 38 36 34 32 30

Heavy Mod + Mod Light+ Light

Max 58 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 52 49 46 43 41
Load at 2 reps 50 47 44 41 39
Load at 3 reps 49 46 43 40 38
Load at 4 reps 47 44 42 39 37
Load at 5 reps 45 43 40 38 35
Load at 6 reps 44 42 39 37 35
Load at 7 reps 43 41 39 36 34
Load at 8 reps 42 39 37 35 32
Load at 9 reps 40 38 36 33 31
Load at 10 reps 39 37 35 33 30

Heavy Mod + Mod Light+ Light

Max 59 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 53 50 47 44 41
Load at 2 reps 50 48 45 42 39
Load at 3 reps 49 47 44 41 38
Load at 4 reps 48 45 42 40 37
Load at 5 reps 46 44 41 38 36
Load at 6 reps 45 43 40 38 35
Load at 7 reps 44 42 39 37 34
Load at 8 reps 42 40 38 35 33
Load at 9 reps 41 39 36 34 32
Load at 10 reps 40 38 35 33 31

Heavy Mod + Mod Light+ Light

Max 60 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 54 51 48 45 42
Load at 2 reps 51 48 46 43 40
Load at 3 reps 50 47 45 42 39
Load at 4 reps 49 46 43 40 38
Load at 5 reps 47 44 42 39 37
 Load at 6 reps 46 43 41 38 36
Load at 7 reps 45 42 40 37 35
Load at 8 reps 43 41 38 36 34
Load at 9 reps 42 39 37 35 32
Load at 10 reps 41 38 36 34 31

Heavy Mod + Mod Light+ Light

Max 61 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 55 52 49 46 43
Load at 2 reps 52 49 46 43 41
Load at 3 reps 51 48 45 43 40
Load at 4 reps 49 47 44 41 38
Load at 5 reps 48 45 42 40 37
Load at 6 reps 47 44 41 39 36
Load at 7 reps 46 43 41 38 35
Load at 8 reps 44 41 39 37 34
Load at 9 reps 42 40 38 35 33
Load at 10 reps 41 39 37 34 32

Heavy Mod + Mod Light+ Light

Max 62 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 56 53 50 46 43
Load at 2 reps 53 50 47 44 41
Load at 3 reps 52 49 46 43 40
Load at 4 reps 50 47 45 42 39
Load at 5 reps 49 46 43 40 38
Load at 6 reps 47 45 42 40 37
Load at 7 reps 46 44 41 39 36
Load at 8 reps 45 42 40 37 35
Load at 9 reps 43 41 38 36 33
Load at 10 reps 42 40 37 35 33

Heavy Mod + Mod Light+ Light

Max 63 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 57 54 50 47 44
Load at 2 reps 54 51 48 45 42
Load at 3 reps 53 50 47 44 41
Load at 4 reps 51 48 45 43 40
Load at 5 reps 49 47 44 41 38
Load at 6 reps 48 46 43 40 37
Load at 7 reps 47 44 42 39 37
Load at 8 reps 45 43 40 38 35
Load at 9 reps 44 41 39 36 34
Load at 10 reps 43 40 38 35 33

Heavy Mod + Mod Light+ Light

Max 64 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 58 54 51 48 45
Load at 2 reps 55 52 49 46 43
Load at 3 reps 54 51 48 45 42
Load at 4 reps 52 49 46 43 40
Load at 5 reps 50 47 45 42 39
Load at 6 reps 49 46 44 41 38
Load at 7 reps 48 45 42 40 37
Load at 8 reps 46 44 41 38 36
Load at 9 reps 44 42 39 37 34
Load at 10 reps 43 41 38 36 34

Heavy Mod + Mod Light+ Light

Max 65 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 59 55 52 49 45
Load at 2 reps 56 52 49 46 43
Load at 3 reps 54 51 48 45 42
Load at 4 reps 53 50 47 44 41
Load at 5 reps 51 48 45 42 40
Load at 6 reps 50 47 44 41 39
Load at 7 reps 49 46 43 40 38
Load at 8 reps 47 44 42 39 36
Load at 9 reps 45 43 40 38 35
Load at 10 reps 44 41 39 37 34

Heavy Mod + Mod Light+ Light

Max 66 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 59 56 53 49 46
Load at 2 reps 56 53 50 47 44
Load at 3 reps 55 52 49 46 43
Load at 4 reps 53 50 48 45 42
Load at 5 reps 52 49 46 43 40
Load at 6 reps 50 48 45 42 39
Load at 7 reps 49 47 44 41 38
Load at 8 reps 48 45 42 40 37
Load at 9 reps 46 43 41 38 36
Load at 10 reps 45 42 40 37 35

Heavy Mod + Mod Light+ Light

Max 67 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 60 57 54 50 47
Load at 2 reps 57 54 51 48 45
Load at 3 reps 56 53 50 47 44
Load at 4 reps 54 51 48 45 42
Load at 5 reps 52 50 47 44 41
Load at 6 reps 51 48 46 43 40
 Load at 7 reps 50 47 44 42 39
Load at 8 reps 48 46 43 40 38
Load at 9 reps 46 44 41 39 36
Load at 10 reps 45 43 40 38 35

Heavy Mod + Mod Light+ Light

Max 68 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 61 58 54 51 48
Load at 2 reps 58 55 52 48 45
Load at 3 reps 57 54 51 47 44
Load at 4 reps 55 52 49 46 43
Load at 5 reps 53 50 47 44 41
Load at 6 reps 52 49 46 43 40
Load at 7 reps 51 48 45 42 40
Load at 8 reps 49 46 44 41 38
Load at 9 reps 47 45 42 39 37
Load at 10 reps 46 43 41 38 36

Heavy Mod + Mod Light+ Light

Max 69 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 62 59 55 52 48
Load at 2 reps 59 56 52 49 46
Load at 3 reps 58 55 51 48 45
Load at 4 reps 56 53 50 47 43
Load at 5 reps 54 51 48 45 42
Load at 6 reps 53 50 47 44 41
Load at 7 reps 52 49 46 43 40
Load at 8 reps 50 47 44 41 39
Load at 9 reps 48 45 43 40 37
Load at 10 reps 47 44 41 39 36

Heavy Mod + Mod Light+ Light

Max 70 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 63 60 56 52 49
Load at 2 reps 60 57 53 50 47
Load at 3 reps 59 55 52 49 46
Load at 4 reps 57 54 50 47 44
Load at 5 reps 55 52 49 46 43
Load at 6 reps 54 51 48 45 42
Load at 7 reps 52 49 46 44 41
Load at 8 reps 50 48 45 42 39
Load at 9 reps 49 46 43 40 38
Load at 10 reps 47 45 42 39 37

Heavy Mod + Mod Light+ Light

Max 71 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 64 60 57 53 50
Load at 2 reps 61 57 54 51 47
Load at 3 reps 59 56 53 50 46
Load at 4 reps 58 54 51 48 45
Load at 5 reps 56 53 49 46 43
Load at 6 reps 54 51 48 45 42
Load at 7 reps 53 50 47 44 41
Load at 8 reps 51 48 45 43 40
Load at 9 reps 49 46 44 41 38
Load at 10 reps 48 45 43 40 37

Heavy Mod + Mod Light+ Light

Max 72 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 65 61 58 54 50
Load at 2 reps 62 58 55 51 48
Load at 3 reps 60 57 54 50 47
Load at 4 reps 58 55 52 49 45
Load at 5 reps 56 53 50 47 44
Load at 6 reps 55 52 49 46 43
Load at 7 reps 54 51 48 45 42
Load at 8 reps 52 49 46 43 40
Load at 9 reps 50 47 44 42 39
Load at 10 reps 49 46 43 40 38

Heavy Mod + Mod Light+ Light

Max 73 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 66 62 58 55 51
Load at 2 reps 62 59 55 52 49
Load at 3 reps 61 58 54 51 48
Load at 4 reps 59 56 53 49 46
Load at 5 reps 57 54 51 48 44
Load at 6 reps 56 53 50 47 43
Load at 7 reps 55 52 48 45 42
Load at 8 reps 53 50 47 44 41
Load at 9 reps 51 48 45 42 39
Load at 10 reps 49 47 44 41 38

Heavy Mod + Mod Light+ Light

Max 74 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 67 63 59 55 52
Load at 2 reps 63 60 56 53 49
Load at 3 reps 62 58 55 52 48
Load at 4 reps 60 57 53 50 47
Load at 5 reps 58 55 52 48 45
Load at 6 reps 57 53 50 47 44
Load at 7 reps 55 52 49 46 43
 Load at 8 reps 53 50 47 44 41
Load at 9 reps 51 48 46 43 40
Load at 10 reps 50 47 44 42 39

Heavy Mod + Mod Light+ Light

Max 75 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 68 64 60 56 52
Load at 2 reps 64 61 57 53 50
Load at 3 reps 63 59 56 52 49
Load at 4 reps 61 57 54 51 47
Load at 5 reps 59 55 52 49 46
Load at 6 reps 57 54 51 48 45
Load at 7 reps 56 53 50 47 44
Load at 8 reps 54 51 48 45 42
Load at 9 reps 52 49 46 43 40
Load at 10 reps 51 48 45 42 39

Heavy Mod + Mod Light+ Light

Max 76 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 68 65 61 57 53
Load at 2 reps 65 61 58 54 51
Load at 3 reps 64 60 57 53 49
Load at 4 reps 62 58 55 51 48
Load at 5 reps 60 56 53 50 46
Load at 6 reps 58 55 52 48 45
Load at 7 reps 57 54 50 47 44
Load at 8 reps 55 52 49 46 43
Load at 9 reps 53 50 47 44 41
Load at 10 reps 51 48 46 43 40

Heavy Mod + Mod Light+ Light

Max 77 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 69 65 62 58 54
Load at 2 reps 66 62 59 55 51
Load at 3 reps 64 61 57 54 50
Load at 4 reps 62 59 55 52 49
Load at 5 reps 60 57 54 50 47
Load at 6 reps 59 56 52 49 46
Load at 7 reps 58 54 51 48 45
Load at 8 reps 55 52 49 46 43
Load at 9 reps 53 50 47 44 42
Load at 10 reps 52 49 46 43 40

Heavy Mod + Mod Light+ Light

Max 78 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 70 66 62 58 55
 Load at 2 reps 67 63 59 56 52
Load at 3 reps 65 62 58 54 51
Load at 4 reps 63 60 56 53 49
Load at 5 reps 61 58 54 51 48
Load at 6 reps 60 56 53 50 46
Load at 7 reps 58 55 52 49 45
Load at 8 reps 56 53 50 47 44
Load at 9 reps 54 51 48 45 42
Load at 10 reps 53 50 47 44 41

Heavy Mod + Mod Light+ Light

Max 79 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 71 67 63 59 55
Load at 2 reps 68 64 60 56 53
Load at 3 reps 66 62 59 55 51
Load at 4 reps 64 60 57 53 50
Load at 5 reps 62 58 55 52 48
Load at 6 reps 60 57 54 50 47
Load at 7 reps 59 56 52 49 46
Load at 8 reps 57 54 51 47 44
Load at 9 reps 55 52 49 46 43
Load at 10 reps 53 50 47 44 41

Heavy Mod + Mod Light+ Light

Max 80 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 72 68 64 60 56
Load at 2 reps 68 65 61 57 53
Load at 3 reps 67 63 60 56 52
Load at 4 reps 65 61 58 54 50
Load at 5 reps 63 59 56 52 49
Load at 6 reps 61 58 54 51 48
Load at 7 reps 60 56 53 50 46
Load at 8 reps 58 54 51 48 45
Load at 9 reps 55 52 49 46 43
Load at 10 reps 54 51 48 45 42

Heavy Mod + Mod Light+ Light

Max 81 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 73 69 65 61 57
Load at 2 reps 69 65 62 58 54
Load at 3 reps 68 64 60 56 53
Load at 4 reps 66 62 58 55 51
Load at 5 reps 63 60 56 53 49
Load at 6 reps 62 59 55 52 48
Load at 7 reps 61 57 54 50 47
Load at 8 reps 58 55 52 49 45
 Load at 9 reps 56 53 50 47 44
Load at 10 reps 55 52 49 46 43

Heavy Mod + Mod Light+ Light

Max 82 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 74 70 66 61 57
Load at 2 reps 70 66 62 58 55
Load at 3 reps 69 65 61 57 53
Load at 4 reps 66 63 59 55 52
Load at 5 reps 64 61 57 54 50
Load at 6 reps 63 59 56 52 49
Load at 7 reps 61 58 54 51 48
Load at 8 reps 59 56 52 49 46
Load at 9 reps 57 54 51 47 44
Load at 10 reps 55 52 49 46 43

Heavy Mod + Mod Light+ Light

Max 83 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 75 71 66 62 58
Load at 2 reps 71 67 63 59 55
Load at 3 reps 69 66 62 58 54
Load at 4 reps 67 63 60 56 52
Load at 5 reps 65 61 58 54 51
Load at 6 reps 63 60 56 53 49
Load at 7 reps 62 59 55 52 48
Load at 8 reps 60 56 53 50 46
Load at 9 reps 58 54 51 48 45
Load at 10 reps 56 53 50 47 44

Heavy Mod + Mod Light+ Light

Max 84 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 76 71 67 63 59
Load at 2 reps 72 68 64 60 56
Load at 3 reps 70 66 62 59 55
Load at 4 reps 68 64 60 57 53
Load at 5 reps 66 62 58 55 51
Load at 6 reps 64 61 57 54 50
Load at 7 reps 63 59 56 52 49
Load at 8 reps 60 57 54 50 47
Load at 9 reps 58 55 52 49 45
Load at 10 reps 57 54 50 47 44

Heavy Mod + Mod Light+ Light

Max 85 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 77 72 68 64 59
Load at 2 reps 73 69 65 61 57
 Load at 3 reps 71 67 63 59 55
Load at 4 reps 69 65 61 57 54
Load at 5 reps 67 63 59 55 52
Load at 6 reps 65 61 58 54 51
Load at 7 reps 63 60 56 53 49
Load at 8 reps 61 58 54 51 48
Load at 9 reps 59 56 52 49 46
Load at 10 reps 57 54 51 48 45

Heavy Mod + Mod Light+ Light

Max 86 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 77 73 69 64 60
Load at 2 reps 74 69 65 61 57
Load at 3 reps 72 68 64 60 56
Load at 4 reps 70 66 62 58 54
Load at 5 reps 67 64 60 56 52
Load at 6 reps 66 62 58 55 51
Load at 7 reps 64 61 57 54 50
Load at 8 reps 62 58 55 52 48
Load at 9 reps 60 56 53 50 46
Load at 10 reps 58 55 52 48 45

Heavy Mod + Mod Light+ Light

Max 87 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 78 74 70 65 61
Load at 2 reps 74 70 66 62 58
Load at 3 reps 73 69 65 61 57
Load at 4 reps 70 67 63 59 55
Load at 5 reps 68 64 61 57 53
Load at 6 reps 67 63 59 55 52
Load at 7 reps 65 61 58 54 51
Load at 8 reps 63 59 56 52 49
Load at 9 reps 60 57 54 50 47
Load at 10 reps 59 55 52 49 46

Heavy Mod + Mod Light+ Light

Max 88 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 79 75 70 66 62
Load at 2 reps 75 71 67 63 59
Load at 3 reps 74 70 65 61 57
Load at 4 reps 71 67 63 59 55
Load at 5 reps 69 65 61 57 54
Load at 6 reps 67 64 60 56 52
Load at 7 reps 66 62 58 55 51
Load at 8 reps 63 60 56 53 49
Load at 9 reps 61 58 54 51 47
 Load at 10 reps 59 56 53 49 46

Heavy Mod + Mod Light+ Light

Max 89 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 80 76 71 67 62
Load at 2 reps 76 72 68 63 59
Load at 3 reps 74 70 66 62 58
Load at 4 reps 72 68 64 60 56
Load at 5 reps 70 66 62 58 54
Load at 6 reps 68 64 61 57 53
Load at 7 reps 66 63 59 55 52
Load at 8 reps 64 61 57 53 50
Load at 9 reps 62 58 55 51 48
Load at 10 reps 60 57 53 50 47

Heavy Mod + Mod Light+ Light

Max 90 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 81 77 72 67 63
Load at 2 reps 77 73 68 64 60
Load at 3 reps 75 71 67 63 59
Load at 4 reps 73 69 65 61 57
Load at 5 reps 70 67 63 59 55
Load at 6 reps 69 65 61 57 54
Load at 7 reps 67 63 60 56 52
Load at 8 reps 65 61 58 54 50
Load at 9 reps 62 59 55 52 49
Load at 10 reps 61 57 54 51 47

Heavy Mod + Mod Light+ Light

Max 91 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 82 77 73 68 64
Load at 2 reps 78 73 69 65 61
Load at 3 reps 76 72 68 63 59
Load at 4 reps 74 70 66 61 57
Load at 5 reps 71 67 63 59 55
Load at 6 reps 70 66 62 58 54
Load at 7 reps 68 64 60 57 53
Load at 8 reps 66 62 58 55 51
Load at 9 reps 63 60 56 53 49
Load at 10 reps 61 58 55 51 48

Heavy Mod + Mod Light+ Light

Max 92 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 83 78 74 69 64
Load at 2 reps 79 74 70 66 61
Load at 3 reps 77 73 68 64 60
 Load at 4 reps 75 70 66 62 58
Load at 5 reps 72 68 64 60 56
Load at 6 reps 70 66 63 59 55
Load at 7 reps 69 65 61 57 53
Load at 8 reps 66 63 59 55 52
Load at 9 reps 64 60 57 53 50
Load at 10 reps 62 59 55 52 48

Heavy Mod + Mod Light+ Light

Max 93 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 84 79 74 70 65
Load at 2 reps 80 75 71 66 62
Load at 3 reps 78 74 69 65 61
Load at 4 reps 75 71 67 63 59
Load at 5 reps 73 69 65 61 57
Load at 6 reps 71 67 63 59 55
Load at 7 reps 69 66 62 58 54
Load at 8 reps 67 63 60 56 52
Load at 9 reps 64 61 57 54 50
Load at 10 reps 63 59 56 52 49

Heavy Mod + Mod Light+ Light

Max 94 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 85 80 75 70 66
Load at 2 reps 80 76 71 67 63
Load at 3 reps 79 74 70 66 61
Load at 4 reps 76 72 68 63 59
Load at 5 reps 74 70 65 61 57
Load at 6 reps 72 68 64 60 56
Load at 7 reps 70 66 62 59 55
Load at 8 reps 68 64 60 56 53
Load at 9 reps 65 62 58 54 51
Load at 10 reps 63 60 56 53 49

Heavy Mod + Mod Light+ Light

Max 95 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 86 81 76 71 66
Load at 2 reps 81 77 72 68 63
Load at 3 reps 80 75 71 66 62
Load at 4 reps 77 73 68 64 60
Load at 5 reps 74 70 66 62 58
Load at 6 reps 73 69 65 61 57
Load at 7 reps 71 67 63 59 55
Load at 8 reps 68 65 61 57 53
Load at 9 reps 66 62 59 55 51
Load at 10 reps 64 61 57 53 50
 Heavy Mod + Mod Light+ Light
Max 96 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 86 82 77 72 67
Load at 2 reps 82 78 73 68 64
Load at 3 reps 80 76 71 67 62
Load at 4 reps 78 73 69 65 60
Load at 5 reps 75 71 67 63 58
Load at 6 reps 73 69 65 61 57
Load at 7 reps 72 68 64 60 56
Load at 8 reps 69 65 61 58 54
Load at 9 reps 67 63 59 55 52
Load at 10 reps 65 61 58 54 50

Heavy Mod + Mod Light+ Light

Max 97 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 87 82 78 73 68
Load at 2 reps 83 78 74 69 65
Load at 3 reps 81 77 72 68 63
Load at 4 reps 79 74 70 65 61
Load at 5 reps 76 72 68 63 59
Load at 6 reps 74 70 66 62 58
Load at 7 reps 72 68 64 60 56
Load at 8 reps 70 66 62 58 54
Load at 9 reps 67 63 60 56 52
Load at 10 reps 65 62 58 55 51

Heavy Mod + Mod Light+ Light

Max 98 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 88 83 78 73 69
Load at 2 reps 84 79 74 70 65
Load at 3 reps 82 77 73 68 64
Load at 4 reps 79 75 71 66 62
Load at 5 reps 77 72 68 64 60
Load at 6 reps 75 71 67 62 58
Load at 7 reps 73 69 65 61 57
Load at 8 reps 71 67 63 59 55
Load at 9 reps 68 64 60 57 53
Load at 10 reps 66 62 59 55 51

Heavy Mod + Mod Light+ Light

Max 99 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 89 84 79 74 69
Load at 2 reps 85 80 75 71 66
Load at 3 reps 83 78 74 69 64
Load at 4 reps 80 76 71 67 62
 Load at 5 reps 78 73 69 65 60
Load at 6 reps 76 72 67 63 59
Load at 7 reps 74 70 66 62 58
Load at 8 reps 71 67 63 59 55
Load at 9 reps 69 65 61 57 53
Load at 10 reps 67 63 59 56 52

Heavy Mod + Mod Light+ Light

Max 100 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 90 85 80 75 70
Load at 2 reps 86 81 76 71 66
Load at 3 reps 84 79 74 70 65
Load at 4 reps 81 77 72 68 63
Load at 5 reps 78 74 70 65 61
Load at 6 reps 77 72 68 64 59
Load at 7 reps 75 71 66 62 58
Load at 8 reps 72 68 64 60 56
Load at 9 reps 69 65 62 58 54
Load at 10 reps 68 64 60 56 52

Heavy Mod + Mod Light+ Light

Max 101 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 91 86 81 76 71
Load at 2 reps 86 82 77 72 67
Load at 3 reps 85 80 75 70 66
Load at 4 reps 82 77 73 68 64
Load at 5 reps 79 75 70 66 62
Load at 6 reps 77 73 69 64 60
Load at 7 reps 75 71 67 63 59
Load at 8 reps 73 69 65 61 57
Load at 9 reps 70 66 62 58 54
Load at 10 reps 68 64 61 57 53

Heavy Mod + Mod Light+ Light

Max 102 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 92 87 82 76 71
Load at 2 reps 87 82 78 73 68
Load at 3 reps 85 81 76 71 66
Load at 4 reps 83 78 73 69 64
Load at 5 reps 80 75 71 67 62
Load at 6 reps 78 74 69 65 61
Load at 7 reps 76 72 68 63 59
Load at 8 reps 73 69 65 61 57
Load at 9 reps 71 67 63 59 55
Load at 10 reps 69 65 61 57 54
 Heavy Mod + Mod Light+ Light
Max 103 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 93 88 82 77 72
Load at 2 reps 88 83 78 73 68
Load at 3 reps 86 81 77 72 67
Load at 4 reps 83 79 74 70 65
Load at 5 reps 81 76 72 67 63
Load at 6 reps 79 74 70 66 61
Load at 7 reps 77 73 68 64 60
Load at 8 reps 74 70 66 62 58
Load at 9 reps 71 67 63 59 56
Load at 10 reps 70 66 62 58 54

Heavy Mod + Mod Light+ Light

Max 104 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 94 88 83 78 73
Load at 2 reps 89 84 79 74 69
Load at 3 reps 87 82 77 73 68
Load at 4 reps 84 80 75 70 66
Load at 5 reps 81 77 72 68 63
Load at 6 reps 80 75 71 66 62
Load at 7 reps 78 73 69 65 60
Load at 8 reps 75 71 67 62 58
Load at 9 reps 72 68 64 60 56
Load at 10 reps 70 66 62 58 55

Heavy Mod + Mod Light+ Light

Max 105 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 95 89 84 79 73
Load at 2 reps 90 85 80 75 70
Load at 3 reps 88 83 78 73 68
Load at 4 reps 85 80 76 71 66
Load at 5 reps 82 78 73 69 64
Load at 6 reps 80 76 71 67 62
Load at 7 reps 78 74 70 65 61
Load at 8 reps 76 71 67 63 59
Load at 9 reps 73 69 65 61 57
Load at 10 reps 71 67 63 59 55

Heavy Mod + Mod Light+ Light

Max 106 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 95 90 85 79 74
Load at 2 reps 91 86 81 76 70
Load at 3 reps 89 84 79 74 69
Load at 4 reps 86 81 76 72 67
Load at 5 reps 83 78 74 69 65
 Load at 6 reps 81 77 72 68 63
Load at 7 reps 79 75 70 66 62
Load at 8 reps 76 72 68 64 59
Load at 9 reps 73 69 65 61 57
Load at 10 reps 72 68 64 60 56

Heavy Mod + Mod Light+ Light

Max 107 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 96 91 86 80 75
Load at 2 reps 91 86 81 76 71
Load at 3 reps 90 85 80 75 70
Load at 4 reps 87 82 77 72 67
Load at 5 reps 84 79 74 70 65
Load at 6 reps 82 77 73 68 64
Load at 7 reps 80 75 71 67 62
Load at 8 reps 77 73 68 64 60
Load at 9 reps 74 70 66 62 58
Load at 10 reps 72 68 64 60 56

Heavy Mod + Mod Light+ Light

Max 108 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 97 92 86 81 76
Load at 2 reps 92 87 82 77 72
Load at 3 reps 90 85 80 75 70
Load at 4 reps 87 83 78 73 68
Load at 5 reps 85 80 75 70 66
Load at 6 reps 83 78 73 69 64
Load at 7 reps 81 76 72 67 63
Load at 8 reps 78 73 69 65 60
Load at 9 reps 75 71 67 62 58
Load at 10 reps 73 69 65 61 57

Heavy Mod + Mod Light+ Light

Max 109 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 98 93 87 82 76
Load at 2 reps 93 88 83 78 72
Load at 3 reps 91 86 81 76 71
Load at 4 reps 88 83 78 74 69
Load at 5 reps 85 81 76 71 66
Load at 6 reps 83 79 74 69 65
Load at 7 reps 81 77 72 68 63
Load at 8 reps 78 74 70 65 61
Load at 9 reps 76 71 67 63 59
Load at 10 reps 74 69 65 61 57

Heavy Mod + Mod Light+ Light

Max 110 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 99 94 88 82 77
Load at 2 reps 94 89 84 78 73
Load at 3 reps 92 87 82 77 72
Load at 4 reps 89 84 79 74 69
Load at 5 reps 86 81 77 72 67
Load at 6 reps 84 79 75 70 65
Load at 7 reps 82 78 73 68 64
Load at 8 reps 79 75 70 66 62
Load at 9 reps 76 72 68 64 59
Load at 10 reps 74 70 66 62 58

Heavy Mod + Mod Light+ Light

Max 111 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 100 94 89 83 78
Load at 2 reps 95 90 84 79 74
Load at 3 reps 93 88 83 77 72
Load at 4 reps 90 85 80 75 70
Load at 5 reps 87 82 77 72 68
Load at 6 reps 85 80 75 71 66
Load at 7 reps 83 78 74 69 64
Load at 8 reps 80 75 71 67 62
Load at 9 reps 77 73 68 64 60
Load at 10 reps 75 71 67 62 58

Heavy Mod + Mod Light+ Light

Max 112 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 101 95 90 84 78
Load at 2 reps 96 90 85 80 74
Load at 3 reps 94 89 83 78 73
Load at 4 reps 91 86 81 76 71
Load at 5 reps 88 83 78 73 68
Load at 6 reps 86 81 76 71 67
Load at 7 reps 84 79 74 70 65
Load at 8 reps 81 76 72 67 63
Load at 9 reps 78 73 69 65 60
Load at 10 reps 76 71 67 63 59

Heavy Mod + Mod Light+ Light

Max 113 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 102 96 90 85 79
Load at 2 reps 97 91 86 81 75
Load at 3 reps 95 89 84 79 74
Load at 4 reps 92 86 81 76 71
Load at 5 reps 88 84 79 74 69
Load at 6 reps 86 82 77 72 67
 Load at 7 reps 84 80 75 70 66
Load at 8 reps 81 77 72 68 63
Load at 9 reps 78 74 70 65 61
Load at 10 reps 76 72 68 64 59

Heavy Mod + Mod Light+ Light

Max 114 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 103 97 91 85 80
Load at 2 reps 97 92 87 81 76
Load at 3 reps 95 90 85 80 74
Load at 4 reps 92 87 82 77 72
Load at 5 reps 89 84 79 74 69
Load at 6 reps 87 82 78 73 68
Load at 7 reps 85 80 76 71 66
Load at 8 reps 82 78 73 68 64
Load at 9 reps 79 75 70 66 61
Load at 10 reps 77 73 68 64 60

Heavy Mod + Mod Light+ Light

Max 115 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 104 98 92 86 80
Load at 2 reps 98 93 87 82 76
Load at 3 reps 96 91 86 80 75
Load at 4 reps 93 88 83 78 72
Load at 5 reps 90 85 80 75 70
Load at 6 reps 88 83 78 73 68
Load at 7 reps 86 81 76 72 67
Load at 8 reps 83 78 74 69 64
Load at 9 reps 80 75 71 66 62
Load at 10 reps 78 73 69 65 60

Heavy Mod + Mod Light+ Light

Max 116 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 104 99 93 87 81
Load at 2 reps 99 94 88 83 77
Load at 3 reps 97 92 86 81 76
Load at 4 reps 94 89 84 78 73
Load at 5 reps 91 86 81 76 71
Load at 6 reps 89 84 79 74 69
Load at 7 reps 87 82 77 72 67
Load at 8 reps 84 79 74 70 65
Load at 9 reps 80 76 71 67 63
Load at 10 reps 78 74 70 65 61

Heavy Mod + Mod Light+ Light

Max 117 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 105 99 94 88 82
Load at 2 reps 100 94 89 83 78
Load at 3 reps 98 92 87 82 76
Load at 4 reps 95 90 84 79 74
Load at 5 reps 92 87 81 76 71
Load at 6 reps 90 85 80 75 70
Load at 7 reps 87 83 78 73 68
Load at 8 reps 84 80 75 70 66
Load at 9 reps 81 77 72 68 63
Load at 10 reps 79 75 70 66 61

Heavy Mod + Mod Light+ Light

Max 118 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 106 100 94 88 83
Load at 2 reps 101 95 90 84 78
Load at 3 reps 99 93 88 82 77
Load at 4 reps 96 90 85 80 74
Load at 5 reps 92 87 82 77 72
Load at 6 reps 90 85 80 75 70
Load at 7 reps 88 83 78 73 69
Load at 8 reps 85 80 76 71 66
Load at 9 reps 82 77 73 68 64
Load at 10 reps 80 75 71 66 62

Heavy Mod + Mod Light+ Light

Max 119 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 107 101 95 89 83
Load at 2 reps 102 96 90 85 79
Load at 3 reps 100 94 89 83 77
Load at 4 reps 96 91 86 80 75
Load at 5 reps 93 88 83 78 72
Load at 6 reps 91 86 81 76 71
Load at 7 reps 89 84 79 74 69
Load at 8 reps 86 81 76 71 67
Load at 9 reps 82 78 73 69 64
Load at 10 reps 80 76 71 67 62

Heavy Mod + Mod Light+ Light

Max 120 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 108 102 96 90 84
Load at 2 reps 103 97 91 85 80
Load at 3 reps 100 95 89 84 78
Load at 4 reps 97 92 86 81 76
Load at 5 reps 94 89 84 78 73
Load at 6 reps 92 87 82 76 71
Load at 7 reps 90 85 80 75 70
 Load at 8 reps 86 82 77 72 67
Load at 9 reps 83 79 74 69 65
Load at 10 reps 81 77 72 67 63

Heavy Mod + Mod Light+ Light

Max 121 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 109 103 97 91 85
Load at 2 reps 103 98 92 86 80
Load at 3 reps 101 96 90 84 79
Load at 4 reps 98 93 87 82 76
Load at 5 reps 95 89 84 79 74
Load at 6 reps 93 87 82 77 72
Load at 7 reps 90 85 80 75 70
Load at 8 reps 87 82 77 73 68
Load at 9 reps 84 79 75 70 65
Load at 10 reps 82 77 73 68 64

Heavy Mod + Mod Light+ Light

Max 122 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 110 104 98 91 85
Load at 2 reps 104 99 93 87 81
Load at 3 reps 102 96 91 85 79
Load at 4 reps 99 93 88 82 77
Load at 5 reps 96 90 85 80 74
Load at 6 reps 93 88 83 78 73
Load at 7 reps 91 86 81 76 71
Load at 8 reps 88 83 78 73 68
Load at 9 reps 85 80 75 70 66
Load at 10 reps 82 78 73 69 64

Heavy Mod + Mod Light+ Light

Max 123 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 111 105 98 92 86
Load at 2 reps 105 99 93 88 82
Load at 3 reps 103 97 92 86 80
Load at 4 reps 100 94 89 83 77
Load at 5 reps 96 91 86 80 75
Load at 6 reps 94 89 84 78 73
Load at 7 reps 92 87 82 77 71
Load at 8 reps 89 84 79 74 69
Load at 9 reps 85 81 76 71 66
Load at 10 reps 83 78 74 69 65

Heavy Mod + Mod Light+ Light

Max 124 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 112 105 99 93 87
 Load at 2 reps 106 100 94 88 82
Load at 3 reps 104 98 92 86 81
Load at 4 reps 100 95 89 84 78
Load at 5 reps 97 92 86 81 76
Load at 6 reps 95 90 84 79 74
Load at 7 reps 93 87 82 77 72
Load at 8 reps 89 84 79 74 69
Load at 9 reps 86 81 76 72 67
Load at 10 reps 84 79 74 70 65

Heavy Mod + Mod Light+ Light

Max 125 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 113 106 100 94 87
Load at 2 reps 107 101 95 89 83
Load at 3 reps 105 99 93 87 81
Load at 4 reps 101 96 90 84 79
Load at 5 reps 98 92 87 82 76
Load at 6 reps 96 90 85 80 74
Load at 7 reps 93 88 83 78 73
Load at 8 reps 90 85 80 75 70
Load at 9 reps 87 82 77 72 67
Load at 10 reps 84 80 75 70 66

Heavy Mod + Mod Light+ Light

Max 126 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 113 107 101 94 88
Load at 2 reps 108 102 96 90 84
Load at 3 reps 105 100 94 88 82
Load at 4 reps 102 96 91 85 79
Load at 5 reps 99 93 88 82 77
Load at 6 reps 96 91 86 80 75
Load at 7 reps 94 89 84 78 73
Load at 8 reps 91 86 81 76 71
Load at 9 reps 87 82 78 73 68
Load at 10 reps 85 80 76 71 66

Heavy Mod + Mod Light+ Light

Max 127 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 114 108 102 95 89
Load at 2 reps 109 103 97 90 84
Load at 3 reps 106 100 94 89 83
Load at 4 reps 103 97 91 86 80
Load at 5 reps 99 94 88 83 77
Load at 6 reps 97 92 86 81 76
Load at 7 reps 95 90 84 79 74
Load at 8 reps 91 86 81 76 71
 Load at 9 reps 88 83 78 73 68
Load at 10 reps 86 81 76 71 67

Heavy Mod + Mod Light+ Light

Max 128 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 115 109 102 96 90
Load at 2 reps 109 103 97 91 85
Load at 3 reps 107 101 95 89 83
Load at 4 reps 104 98 92 86 81
Load at 5 reps 100 95 89 84 78
Load at 6 reps 98 92 87 82 76
Load at 7 reps 96 90 85 80 74
Load at 8 reps 92 87 82 77 72
Load at 9 reps 89 84 79 74 69
Load at 10 reps 86 82 77 72 67

Heavy Mod + Mod Light+ Light

Max 129 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 116 110 103 97 90
Load at 2 reps 110 104 98 92 86
Load at 3 reps 108 102 96 90 84
Load at 4 reps 104 99 93 87 81
Load at 5 reps 101 95 90 84 79
Load at 6 reps 99 93 88 82 77
Load at 7 reps 96 91 86 80 75
Load at 8 reps 93 88 83 77 72
Load at 9 reps 89 84 79 74 70
Load at 10 reps 87 82 77 73 68

Heavy Mod + Mod Light+ Light

Max 130 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 117 111 104 97 91
Load at 2 reps 111 105 99 93 86
Load at 3 reps 109 103 97 91 85
Load at 4 reps 105 99 94 88 82
Load at 5 reps 102 96 90 85 79
Load at 6 reps 99 94 88 83 77
Load at 7 reps 97 92 86 81 76
Load at 8 reps 94 88 83 78 73
Load at 9 reps 90 85 80 75 70
Load at 10 reps 88 83 78 73 68

Heavy Mod + Mod Light+ Light

Max 131 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 118 111 105 98 92
Load at 2 reps 112 106 100 93 87
 Load at 3 reps 110 104 97 91 85
Load at 4 reps 106 100 94 88 83
Load at 5 reps 103 97 91 85 80
Load at 6 reps 100 95 89 84 78
Load at 7 reps 98 92 87 82 76
Load at 8 reps 94 89 84 79 73
Load at 9 reps 91 86 81 76 71
Load at 10 reps 88 84 79 74 69

Heavy Mod + Mod Light+ Light

Max 132 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 119 112 106 99 92
Load at 2 reps 113 107 100 94 88
Load at 3 reps 110 104 98 92 86
Load at 4 reps 107 101 95 89 83
Load at 5 reps 103 98 92 86 80
Load at 6 reps 101 95 90 84 79
Load at 7 reps 99 93 88 82 77
Load at 8 reps 95 90 84 79 74
Load at 9 reps 91 86 81 76 71
Load at 10 reps 89 84 79 74 69

Heavy Mod + Mod Light+ Light

Max 133 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 120 113 106 100 93
Load at 2 reps 114 107 101 95 88
Load at 3 reps 111 105 99 93 87
Load at 4 reps 108 102 96 90 84
Load at 5 reps 104 98 93 87 81
Load at 6 reps 102 96 90 85 79
Load at 7 reps 99 94 88 83 77
Load at 8 reps 96 90 85 80 74
Load at 9 reps 92 87 82 77 72
Load at 10 reps 90 85 80 75 70

Heavy Mod + Mod Light+ Light

Max 134 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 121 114 107 100 94
Load at 2 reps 115 108 102 95 89
Load at 3 reps 112 106 100 93 87
Load at 4 reps 109 103 96 90 84
Load at 5 reps 105 99 93 87 82
Load at 6 reps 103 97 91 85 80
Load at 7 reps 100 95 89 83 78
Load at 8 reps 96 91 86 80 75
Load at 9 reps 93 88 83 77 72
 Load at 10 reps 90 85 80 75 70

Heavy Mod + Mod Light+ Light

Max 135 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 122 115 108 101 94
Load at 2 reps 115 109 103 96 90
Load at 3 reps 113 107 100 94 88
Load at 4 reps 109 103 97 91 85
Load at 5 reps 106 100 94 88 82
Load at 6 reps 103 98 92 86 80
Load at 7 reps 101 95 90 84 78
Load at 8 reps 97 92 86 81 76
Load at 9 reps 94 88 83 78 73
Load at 10 reps 91 86 81 76 71

Heavy Mod + Mod Light+ Light

Max 136 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 122 116 109 102 95
Load at 2 reps 116 110 103 97 90
Load at 3 reps 114 108 101 95 89
Load at 4 reps 110 104 98 92 86
Load at 5 reps 106 101 95 89 83
Load at 6 reps 104 98 92 87 81
Load at 7 reps 102 96 90 85 79
Load at 8 reps 98 92 87 82 76
Load at 9 reps 94 89 84 79 73
Load at 10 reps 92 87 82 76 71

Heavy Mod + Mod Light+ Light

Max 137 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 123 116 110 103 96
Load at 2 reps 117 111 104 98 91
Load at 3 reps 115 108 102 96 89
Load at 4 reps 111 105 99 92 86
Load at 5 reps 107 101 95 89 83
Load at 6 reps 105 99 93 87 82
Load at 7 reps 102 97 91 85 80
Load at 8 reps 99 93 88 82 77
Load at 9 reps 95 90 84 79 74
Load at 10 reps 92 87 82 77 72

Heavy Mod + Mod Light+ Light

Max 138 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 124 117 110 103 97
Load at 2 reps 118 111 105 98 92
Load at 3 reps 116 109 103 96 90
 Load at 4 reps 112 106 99 93 87
Load at 5 reps 108 102 96 90 84
Load at 6 reps 106 100 94 88 82
Load at 7 reps 103 97 92 86 80
Load at 8 reps 99 94 88 83 77
Load at 9 reps 96 90 85 80 74
Load at 10 reps 93 88 83 78 72

Heavy Mod + Mod Light+ Light

Max 139 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 125 118 111 104 97
Load at 2 reps 119 112 106 99 92
Load at 3 reps 116 110 103 97 90
Load at 4 reps 113 106 100 94 88
Load at 5 reps 109 103 97 91 85
Load at 6 reps 106 100 95 89 83
Load at 7 reps 104 98 92 87 81
Load at 8 reps 100 95 89 83 78
Load at 9 reps 96 91 86 80 75
Load at 10 reps 94 89 83 78 73

Heavy Mod + Mod Light+ Light

Max 140 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 126 119 112 105 98
Load at 2 reps 120 113 106 100 93
Load at 3 reps 117 111 104 98 91
Load at 4 reps 113 107 101 94 88
Load at 5 reps 110 104 97 91 85
Load at 6 reps 107 101 95 89 83
Load at 7 reps 105 99 93 87 81
Load at 8 reps 101 95 90 84 78
Load at 9 reps 97 92 86 81 75
Load at 10 reps 95 89 84 79 73

Heavy Mod + Mod Light+ Light

Max 141 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 127 120 113 106 99
Load at 2 reps 121 114 107 100 94
Load at 3 reps 118 111 105 98 92
Load at 4 reps 114 108 102 95 89
Load at 5 reps 110 104 98 92 86
Load at 6 reps 108 102 96 90 84
Load at 7 reps 105 99 94 88 82
Load at 8 reps 102 96 90 85 79
Load at 9 reps 98 92 87 81 76
Load at 10 reps 95 90 85 79 74
 Heavy Mod + Mod Light+ Light
Max 142 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 128 121 114 106 99
Load at 2 reps 121 115 108 101 94
Load at 3 reps 119 112 106 99 92
Load at 4 reps 115 109 102 96 89
Load at 5 reps 111 105 99 93 86
Load at 6 reps 109 103 97 91 84
Load at 7 reps 106 100 94 88 83
Load at 8 reps 102 97 91 85 80
Load at 9 reps 98 93 87 82 77
Load at 10 reps 96 91 85 80 75

Heavy Mod + Mod Light+ Light

Max 143 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 129 122 114 107 100
Load at 2 reps 122 115 109 102 95
Load at 3 reps 120 113 106 100 93
Load at 4 reps 116 109 103 97 90
Load at 5 reps 112 106 100 93 87
Load at 6 reps 109 103 97 91 85
Load at 7 reps 107 101 95 89 83
Load at 8 reps 103 97 92 86 80
Load at 9 reps 99 94 88 83 77
Load at 10 reps 97 91 86 80 75

Heavy Mod + Mod Light+ Light

Max 144 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 130 122 115 108 101
Load at 2 reps 123 116 109 103 96
Load at 3 reps 121 114 107 100 94
Load at 4 reps 117 110 104 97 91
Load at 5 reps 113 106 100 94 88
Load at 6 reps 110 104 98 92 86
Load at 7 reps 108 102 96 90 84
Load at 8 reps 104 98 92 86 81
Load at 9 reps 100 94 89 83 78
Load at 10 reps 97 92 86 81 76

Heavy Mod + Mod Light+ Light

Max 145 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 131 123 116 109 101
Load at 2 reps 124 117 110 103 96
Load at 3 reps 121 115 108 101 94
Load at 4 reps 117 111 104 98 91
 Load at 5 reps 114 107 101 95 88
Load at 6 reps 111 105 99 92 86
Load at 7 reps 108 102 96 90 84
Load at 8 reps 104 99 93 87 81
Load at 9 reps 100 95 89 84 78
Load at 10 reps 98 92 87 82 76

Heavy Mod + Mod Light+ Light

Max 146 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 131 124 117 109 102
Load at 2 reps 125 118 111 104 97
Load at 3 reps 122 115 109 102 95
Load at 4 reps 118 112 105 99 92
Load at 5 reps 114 108 102 95 89
Load at 6 reps 112 105 99 93 87
Load at 7 reps 109 103 97 91 85
Load at 8 reps 105 99 93 88 82
Load at 9 reps 101 96 90 84 79
Load at 10 reps 99 93 88 82 77

Heavy Mod + Mod Light+ Light

Max 147 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 132 125 118 110 103
Load at 2 reps 126 119 112 105 98
Load at 3 reps 123 116 109 103 96
Load at 4 reps 119 112 106 99 93
Load at 5 reps 115 109 102 96 90
Load at 6 reps 112 106 100 94 87
Load at 7 reps 110 104 98 92 85
Load at 8 reps 106 100 94 88 82
Load at 9 reps 102 96 91 85 79
Load at 10 reps 99 94 88 83 77

Heavy Mod + Mod Light+ Light

Max 148 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 133 126 118 111 104
Load at 2 reps 127 120 112 105 98
Load at 3 reps 124 117 110 103 96
Load at 4 reps 120 113 107 100 93
Load at 5 reps 116 109 103 97 90
Load at 6 reps 113 107 101 94 88
Load at 7 reps 111 104 98 92 86
Load at 8 reps 107 101 95 89 83
Load at 9 reps 103 97 91 85 80
Load at 10 reps 100 94 89 83 78
 Heavy Mod + Mod Light+ Light
Max 149 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 134 127 119 112 104
Load at 2 reps 127 120 113 106 99
Load at 3 reps 125 118 111 104 97
Load at 4 reps 121 114 107 101 94
Load at 5 reps 117 110 104 97 91
Load at 6 reps 114 108 101 95 89
Load at 7 reps 111 105 99 93 87
Load at 8 reps 107 101 95 89 83
Load at 9 reps 103 98 92 86 80
Load at 10 reps 101 95 89 84 78

Heavy Mod + Mod Light+ Light

Max 150 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 135 128 120 112 105
Load at 2 reps 128 121 114 107 100
Load at 3 reps 126 119 112 105 98
Load at 4 reps 122 115 108 101 94
Load at 5 reps 117 111 104 98 91
Load at 6 reps 115 108 102 96 89
Load at 7 reps 112 106 100 93 87
Load at 8 reps 108 102 96 90 84
Load at 9 reps 104 98 92 87 81
Load at 10 reps 101 96 90 84 79

Heavy Mod + Mod Light+ Light

Max 151 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 136 128 121 113 106
Load at 2 reps 129 122 115 108 100
Load at 3 reps 126 119 112 105 98
Load at 4 reps 122 116 109 102 95
Load at 5 reps 118 112 105 99 92
Load at 6 reps 116 109 103 96 90
Load at 7 reps 113 107 100 94 88
Load at 8 reps 109 103 97 91 85
Load at 9 reps 105 99 93 87 81
Load at 10 reps 102 96 91 85 79

Heavy Mod + Mod Light+ Light

Max 152 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 137 129 122 114 106
Load at 2 reps 130 123 116 108 101
Load at 3 reps 127 120 113 106 99
Load at 4 reps 123 116 109 103 96
Load at 5 reps 119 112 106 99 93
 Load at 6 reps 116 110 103 97 90
Load at 7 reps 114 107 101 95 88
Load at 8 reps 109 103 97 91 85
Load at 9 reps 105 99 94 88 82
Load at 10 reps 103 97 91 85 80

Heavy Mod + Mod Light+ Light

Max 153 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 138 130 122 115 107
Load at 2 reps 131 124 116 109 102
Load at 3 reps 128 121 114 107 100
Load at 4 reps 124 117 110 103 96
Load at 5 reps 120 113 106 100 93
Load at 6 reps 117 111 104 98 91
Load at 7 reps 114 108 102 95 89
Load at 8 reps 110 104 98 92 86
Load at 9 reps 106 100 94 88 82
Load at 10 reps 103 98 92 86 80

Heavy Mod + Mod Light+ Light

Max 154 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 139 131 123 115 108
Load at 2 reps 132 124 117 110 102
Load at 3 reps 129 122 115 107 100
Load at 4 reps 125 118 111 104 97
Load at 5 reps 121 114 107 100 94
Load at 6 reps 118 111 105 98 92
Load at 7 reps 115 109 102 96 89
Load at 8 reps 111 105 99 92 86
Load at 9 reps 107 101 95 89 83
Load at 10 reps 104 98 92 87 81

Heavy Mod + Mod Light+ Light

Max 155 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 140 132 124 116 108
Load at 2 reps 133 125 118 110 103
Load at 3 reps 130 123 115 108 101
Load at 4 reps 126 119 112 105 98
Load at 5 reps 121 115 108 101 94
Load at 6 reps 119 112 105 99 92
Load at 7 reps 116 109 103 96 90
Load at 8 reps 112 105 99 93 87
Load at 9 reps 107 101 95 90 84
Load at 10 reps 105 99 93 87 81

Heavy Mod + Mod Light+ Light

Max 156 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 140 133 125 117 109
Load at 2 reps 133 126 119 111 104
Load at 3 reps 131 123 116 109 102
Load at 4 reps 126 119 112 105 98
Load at 5 reps 122 115 109 102 95
Load at 6 reps 119 113 106 99 93
Load at 7 reps 117 110 104 97 91
Load at 8 reps 112 106 100 94 87
Load at 9 reps 108 102 96 90 84
Load at 10 reps 105 99 94 88 82

Heavy Mod + Mod Light+ Light

Max 157 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 141 133 126 118 110
Load at 2 reps 134 127 119 112 104
Load at 3 reps 131 124 117 110 102
Load at 4 reps 127 120 113 106 99
Load at 5 reps 123 116 109 102 96
Load at 6 reps 120 113 107 100 93
Load at 7 reps 117 111 104 98 91
Load at 8 reps 113 107 100 94 88
Load at 9 reps 109 103 97 91 85
Load at 10 reps 106 100 94 88 82

Heavy Mod + Mod Light+ Light

Max 158 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 142 134 126 118 111
Load at 2 reps 135 128 120 113 105
Load at 3 reps 132 125 118 110 103
Load at 4 reps 128 121 114 107 100
Load at 5 reps 124 117 110 103 96
Load at 6 reps 121 114 107 101 94
Load at 7 reps 118 111 105 98 92
Load at 8 reps 114 107 101 95 88
Load at 9 reps 109 103 97 91 85
Load at 10 reps 107 101 95 89 83

Heavy Mod + Mod Light+ Light

Max 159 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 143 135 127 119 111
Load at 2 reps 136 128 121 113 106
Load at 3 reps 133 126 118 111 104
Load at 4 reps 129 122 114 107 100
Load at 5 reps 124 118 111 104 97
Load at 6 reps 122 115 108 101 95
 Load at 7 reps 119 112 106 99 92
Load at 8 reps 114 108 102 95 89
Load at 9 reps 110 104 98 92 86
Load at 10 reps 107 101 95 89 83

Heavy Mod + Mod Light+ Light

Max 160 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 144 136 128 120 112
Load at 2 reps 137 129 122 114 106
Load at 3 reps 134 126 119 112 104
Load at 4 reps 130 122 115 108 101
Load at 5 reps 125 118 111 104 97
Load at 6 reps 122 116 109 102 95
Load at 7 reps 120 113 106 100 93
Load at 8 reps 115 109 102 96 90
Load at 9 reps 111 105 99 92 86
Load at 10 reps 108 102 96 90 84

Heavy Mod + Mod Light+ Light

Max 161 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 145 137 129 121 113
Load at 2 reps 138 130 122 115 107
Load at 3 reps 135 127 120 112 105
Load at 4 reps 130 123 116 109 101
Load at 5 reps 126 119 112 105 98
Load at 6 reps 123 116 109 103 96
Load at 7 reps 120 114 107 100 94
Load at 8 reps 116 109 103 97 90
Load at 9 reps 112 105 99 93 87
Load at 10 reps 109 103 97 91 85

Heavy Mod + Mod Light+ Light

Max 162 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 146 138 130 121 113
Load at 2 reps 139 131 123 115 108
Load at 3 reps 136 128 121 113 105
Load at 4 reps 131 124 117 109 102
Load at 5 reps 127 120 113 106 99
Load at 6 reps 124 117 110 103 96
Load at 7 reps 121 114 108 101 94
Load at 8 reps 117 110 104 97 91
Load at 9 reps 112 106 100 94 87
Load at 10 reps 109 103 97 91 85

Heavy Mod + Mod Light+ Light

Max 163 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 147 139 130 122 114
Load at 2 reps 139 132 124 116 108
Load at 3 reps 136 129 121 114 106
Load at 4 reps 132 125 117 110 103
Load at 5 reps 128 121 113 106 99
Load at 6 reps 125 118 111 104 97
Load at 7 reps 122 115 108 101 95
Load at 8 reps 117 111 104 98 91
Load at 9 reps 113 107 100 94 88
Load at 10 reps 110 104 98 92 86

Heavy Mod + Mod Light+ Light

Max 164 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 148 139 131 123 115
Load at 2 reps 140 132 125 117 109
Load at 3 reps 137 130 122 114 107
Load at 4 reps 133 125 118 111 103
Load at 5 reps 128 121 114 107 100
Load at 6 reps 125 118 112 105 98
Load at 7 reps 123 116 109 102 95
Load at 8 reps 118 112 105 98 92
Load at 9 reps 114 107 101 95 88
Load at 10 reps 111 105 98 92 86

Heavy Mod + Mod Light+ Light

Max 165 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 149 140 132 124 115
Load at 2 reps 141 133 125 118 110
Load at 3 reps 138 130 123 115 107
Load at 4 reps 134 126 119 111 104
Load at 5 reps 129 122 115 108 100
Load at 6 reps 126 119 112 105 98
Load at 7 reps 123 116 110 103 96
Load at 8 reps 119 112 106 99 92
Load at 9 reps 114 108 102 95 89
Load at 10 reps 111 105 99 93 87

Heavy Mod + Mod Light+ Light

Max 166 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 149 141 133 124 116
Load at 2 reps 142 134 126 118 110
Load at 3 reps 139 131 124 116 108
Load at 4 reps 134 127 120 112 105
Load at 5 reps 130 123 116 108 101
Load at 6 reps 127 120 113 106 99
Load at 7 reps 124 117 110 103 96
 Load at 8 reps 120 113 106 100 93
Load at 9 reps 115 109 102 96 89
Load at 10 reps 112 106 100 93 87

Heavy Mod + Mod Light+ Light

Max 167 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 150 142 134 125 117
Load at 2 reps 143 135 127 119 111
Load at 3 reps 140 132 124 116 109
Load at 4 reps 135 128 120 113 105
Load at 5 reps 131 123 116 109 102
Load at 6 reps 128 121 114 106 99
Load at 7 reps 125 118 111 104 97
Load at 8 reps 120 114 107 100 94
Load at 9 reps 116 109 103 96 90
Load at 10 reps 113 106 100 94 88

Heavy Mod + Mod Light+ Light

Max 168 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 151 143 134 126 118
Load at 2 reps 144 136 128 120 112
Load at 3 reps 141 133 125 117 109
Load at 4 reps 136 129 121 113 106
Load at 5 reps 132 124 117 110 102
Load at 6 reps 129 121 114 107 100
Load at 7 reps 125 119 112 105 98
Load at 8 reps 121 114 108 101 94
Load at 9 reps 116 110 103 97 91
Load at 10 reps 113 107 101 94 88

Heavy Mod + Mod Light+ Light

Max 169 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 152 144 135 127 118
Load at 2 reps 144 136 128 120 112
Load at 3 reps 141 134 126 118 110
Load at 4 reps 137 129 122 114 106
Load at 5 reps 132 125 118 110 103
Load at 6 reps 129 122 115 108 101
Load at 7 reps 126 119 112 105 98
Load at 8 reps 122 115 108 101 95
Load at 9 reps 117 111 104 98 91
Load at 10 reps 114 108 101 95 89

Heavy Mod + Mod Light+ Light

Max 170 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 153 145 136 127 119
 Load at 2 reps 145 137 129 121 113
Load at 3 reps 142 134 126 119 111
Load at 4 reps 138 130 122 115 107
Load at 5 reps 133 126 118 111 104
Load at 6 reps 130 123 116 108 101
Load at 7 reps 127 120 113 106 99
Load at 8 reps 122 116 109 102 95
Load at 9 reps 118 111 105 98 92
Load at 10 reps 115 108 102 96 89

Heavy Mod + Mod Light+ Light

Max 171 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 154 145 137 128 120
Load at 2 reps 146 138 130 122 114
Load at 3 reps 143 135 127 119 111
Load at 4 reps 139 131 123 115 108
Load at 5 reps 134 126 119 112 104
Load at 6 reps 131 124 116 109 102
Load at 7 reps 128 121 114 106 99
Load at 8 reps 123 116 109 103 96
Load at 9 reps 119 112 105 99 92
Load at 10 reps 115 109 103 96 90

Heavy Mod + Mod Light+ Light

Max 172 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 155 146 138 129 120
Load at 2 reps 147 139 131 123 114
Load at 3 reps 144 136 128 120 112
Load at 4 reps 139 132 124 116 108
Load at 5 reps 135 127 120 112 105
Load at 6 reps 132 124 117 110 102
Load at 7 reps 128 121 114 107 100
Load at 8 reps 124 117 110 103 96
Load at 9 reps 119 113 106 99 93
Load at 10 reps 116 110 103 97 90

Heavy Mod + Mod Light+ Light

Max 173 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 156 147 138 130 121
Load at 2 reps 148 140 131 123 115
Load at 3 reps 145 137 129 121 113
Load at 4 reps 140 132 125 117 109
Load at 5 reps 135 128 120 113 105
Load at 6 reps 132 125 118 110 103
Load at 7 reps 129 122 115 108 101
Load at 8 reps 125 118 111 104 97
 Load at 9 reps 120 113 107 100 93
Load at 10 reps 117 110 104 97 91

Heavy Mod + Mod Light+ Light

Max 174 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 157 148 139 130 122
Load at 2 reps 149 141 132 124 116
Load at 3 reps 146 138 129 121 113
Load at 4 reps 141 133 125 117 110
Load at 5 reps 136 129 121 114 106
Load at 6 reps 133 126 118 111 104
Load at 7 reps 130 123 116 108 101
Load at 8 reps 125 118 111 104 97
Load at 9 reps 121 114 107 100 94
Load at 10 reps 117 111 104 98 91

Heavy Mod + Mod Light+ Light

Max 175 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 158 149 140 131 122
Load at 2 reps 150 141 133 125 116
Load at 3 reps 146 138 130 122 114
Load at 4 reps 142 134 126 118 110
Load at 5 reps 137 129 122 114 107
Load at 6 reps 134 126 119 112 104
Load at 7 reps 131 123 116 109 102
Load at 8 reps 126 119 112 105 98
Load at 9 reps 121 115 108 101 94
Load at 10 reps 118 112 105 98 92

Heavy Mod + Mod Light+ Light

Max 176 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 158 150 141 132 123
Load at 2 reps 150 142 134 125 117
Load at 3 reps 147 139 131 123 115
Load at 4 reps 143 135 127 119 111
Load at 5 reps 138 130 122 115 107
Load at 6 reps 135 127 120 112 105
Load at 7 reps 131 124 117 110 102
Load at 8 reps 127 120 113 106 99
Load at 9 reps 122 115 108 102 95
Load at 10 reps 119 112 106 99 92

Heavy Mod + Mod Light+ Light

Max 177 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 159 150 142 133 124
Load at 2 reps 151 143 135 126 118
 Load at 3 reps 148 140 132 123 115
Load at 4 reps 143 135 127 119 112
Load at 5 reps 139 131 123 115 108
Load at 6 reps 135 128 120 113 105
Load at 7 reps 132 125 118 110 103
Load at 8 reps 127 120 113 106 99
Load at 9 reps 123 116 109 102 95
Load at 10 reps 119 113 106 100 93

Heavy Mod + Mod Light+ Light

Max 178 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 160 151 142 133 125
Load at 2 reps 152 144 135 127 118
Load at 3 reps 149 141 132 124 116
Load at 4 reps 144 136 128 120 112
Load at 5 reps 139 132 124 116 108
Load at 6 reps 136 129 121 113 106
Load at 7 reps 133 126 118 111 103
Load at 8 reps 128 121 114 107 100
Load at 9 reps 123 117 110 103 96
Load at 10 reps 120 113 107 100 93

Heavy Mod + Mod Light+ Light

Max 179 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 161 152 143 134 125
Load at 2 reps 153 145 136 128 119
Load at 3 reps 150 141 133 125 117
Load at 4 reps 145 137 129 121 113
Load at 5 reps 140 132 125 117 109
Load at 6 reps 137 129 122 114 107
Load at 7 reps 134 126 119 111 104
Load at 8 reps 129 122 115 107 100
Load at 9 reps 124 117 110 103 96
Load at 10 reps 121 114 107 101 94

Heavy Mod + Mod Light+ Light

Max 180 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 162 153 144 135 126
Load at 2 reps 154 145 137 128 120
Load at 3 reps 151 142 134 126 117
Load at 4 reps 146 138 130 121 113
Load at 5 reps 141 133 125 117 110
Load at 6 reps 138 130 122 115 107
Load at 7 reps 134 127 120 112 105
Load at 8 reps 130 122 115 108 101
Load at 9 reps 125 118 111 104 97
 Load at 10 reps 122 115 108 101 94

Heavy Mod + Mod Light+ Light

Max 181 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 163 154 145 136 127
Load at 2 reps 155 146 138 129 120
Load at 3 reps 151 143 135 126 118
Load at 4 reps 147 138 130 122 114
Load at 5 reps 142 134 126 118 110
Load at 6 reps 138 131 123 115 108
Load at 7 reps 135 128 120 113 105
Load at 8 reps 130 123 116 109 101
Load at 9 reps 125 118 111 105 98
Load at 10 reps 122 115 109 102 95

Heavy Mod + Mod Light+ Light

Max 182 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 164 155 146 136 127
Load at 2 reps 156 147 138 130 121
Load at 3 reps 152 144 135 127 118
Load at 4 reps 147 139 131 123 115
Load at 5 reps 143 135 127 119 111
Load at 6 reps 139 131 124 116 108
Load at 7 reps 136 128 121 113 106
Load at 8 reps 131 124 116 109 102
Load at 9 reps 126 119 112 105 98
Load at 10 reps 123 116 109 102 96

Heavy Mod + Mod Light+ Light

Max 183 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 165 156 146 137 128
Load at 2 reps 156 148 139 130 122
Load at 3 reps 153 145 136 128 119
Load at 4 reps 148 140 132 124 115
Load at 5 reps 143 135 127 119 111
Load at 6 reps 140 132 124 117 109
Load at 7 reps 137 129 122 114 106
Load at 8 reps 132 124 117 110 102
Load at 9 reps 127 120 113 106 99
Load at 10 reps 124 117 110 103 96

Heavy Mod + Mod Light+ Light

Max 184 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 166 156 147 138 129
Load at 2 reps 157 149 140 131 122
Load at 3 reps 154 145 137 128 120
 Load at 4 reps 149 141 132 124 116
Load at 5 reps 144 136 128 120 112
Load at 6 reps 141 133 125 117 109
Load at 7 reps 137 130 122 115 107
Load at 8 reps 132 125 118 110 103
Load at 9 reps 128 120 113 106 99
Load at 10 reps 124 117 110 103 97

Heavy Mod + Mod Light+ Light

Max 185 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 167 157 148 139 129
Load at 2 reps 158 149 141 132 123
Load at 3 reps 155 146 138 129 120
Load at 4 reps 150 142 133 125 117
Load at 5 reps 145 137 129 121 113
Load at 6 reps 142 134 126 118 110
Load at 7 reps 138 131 123 115 107
Load at 8 reps 133 126 118 111 104
Load at 9 reps 128 121 114 107 100
Load at 10 reps 125 118 111 104 97

Heavy Mod + Mod Light+ Light

Max 186 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 167 158 149 139 130
Load at 2 reps 159 150 141 133 124
Load at 3 reps 156 147 138 130 121
Load at 4 reps 151 142 134 126 117
Load at 5 reps 146 138 129 121 113
Load at 6 reps 142 134 126 119 111
Load at 7 reps 139 131 124 116 108
Load at 8 reps 134 126 119 112 104
Load at 9 reps 129 122 115 107 100
Load at 10 reps 126 119 112 105 98

Heavy Mod + Mod Light+ Light

Max 187 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 168 159 150 140 131
Load at 2 reps 160 151 142 133 124
Load at 3 reps 157 148 139 130 122
Load at 4 reps 151 143 135 126 118
Load at 5 reps 146 138 130 122 114
Load at 6 reps 143 135 127 119 111
Load at 7 reps 140 132 124 116 109
Load at 8 reps 135 127 120 112 105
Load at 9 reps 130 122 115 108 101
Load at 10 reps 126 119 112 105 98
 Heavy Mod + Mod Light+ Light
Max 188 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 169 160 150 141 132
Load at 2 reps 161 152 143 134 125
Load at 3 reps 157 149 140 131 122
Load at 4 reps 152 144 135 127 118
Load at 5 reps 147 139 131 123 114
Load at 6 reps 144 136 128 120 112
Load at 7 reps 140 133 125 117 109
Load at 8 reps 135 128 120 113 105
Load at 9 reps 130 123 116 109 101
Load at 10 reps 127 120 113 106 99

Heavy Mod + Mod Light+ Light

Max 189 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 170 161 151 142 132
Load at 2 reps 162 153 144 135 126
Load at 3 reps 158 149 141 132 123
Load at 4 reps 153 145 136 128 119
Load at 5 reps 148 140 132 123 115
Load at 6 reps 145 137 129 120 112
Load at 7 reps 141 133 125 118 110
Load at 8 reps 136 129 121 113 106
Load at 9 reps 131 124 116 109 102
Load at 10 reps 128 120 113 106 99

Heavy Mod + Mod Light+ Light

Max 190 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 171 162 152 142 133
Load at 2 reps 162 153 144 135 126
Load at 3 reps 159 150 141 133 124
Load at 4 reps 154 145 137 128 120
Load at 5 reps 149 141 132 124 116
Load at 6 reps 145 137 129 121 113
Load at 7 reps 142 134 126 118 110
Load at 8 reps 137 129 122 114 106
Load at 9 reps 132 124 117 110 102
Load at 10 reps 128 121 114 107 100

Heavy Mod + Mod Light+ Light

Max 191 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 172 162 153 143 134
Load at 2 reps 163 154 145 136 127
Load at 3 reps 160 151 142 133 124
Load at 4 reps 155 146 138 129 120
 Load at 5 reps 150 141 133 125 116
Load at 6 reps 146 138 130 122 114
Load at 7 reps 143 135 127 119 111
Load at 8 reps 138 130 122 115 107
Load at 9 reps 132 125 118 110 103
Load at 10 reps 129 122 115 107 100

Heavy Mod + Mod Light+ Light

Max 192 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 173 163 154 144 134
Load at 2 reps 164 155 146 137 128
Load at 3 reps 161 152 143 134 125
Load at 4 reps 156 147 138 130 121
Load at 5 reps 150 142 134 125 117
Load at 6 reps 147 139 131 122 114
Load at 7 reps 143 135 127 120 112
Load at 8 reps 138 131 123 115 108
Load at 9 reps 133 126 118 111 103
Load at 10 reps 130 122 115 108 101

Heavy Mod + Mod Light+ Light

Max 193 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 174 164 154 145 135
Load at 2 reps 165 156 147 138 128
Load at 3 reps 162 153 144 135 126
Load at 4 reps 156 148 139 130 122
Load at 5 reps 151 143 134 126 118
Load at 6 reps 148 139 131 123 115
Load at 7 reps 144 136 128 120 112
Load at 8 reps 139 131 124 116 108
Load at 9 reps 134 126 119 111 104
Load at 10 reps 130 123 116 109 101

Heavy Mod + Mod Light+ Light

Max 194 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 175 165 155 145 136
Load at 2 reps 166 157 147 138 129
Load at 3 reps 162 153 144 135 126
Load at 4 reps 157 148 140 131 122
Load at 5 reps 152 143 135 127 118
Load at 6 reps 148 140 132 124 115
Load at 7 reps 145 137 129 121 113
Load at 8 reps 140 132 124 116 109
Load at 9 reps 134 127 120 112 105
Load at 10 reps 131 124 116 109 102
 Heavy Mod + Mod Light+ Light
Max 195 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 176 166 156 146 136
Load at 2 reps 167 157 148 139 130
Load at 3 reps 163 154 145 136 127
Load at 4 reps 158 149 140 132 123
Load at 5 reps 153 144 136 127 119
Load at 6 reps 149 141 133 124 116
Load at 7 reps 146 138 129 121 113
Load at 8 reps 140 133 125 117 109
Load at 9 reps 135 128 120 113 105
Load at 10 reps 132 124 117 110 102

Heavy Mod + Mod Light+ Light

Max 196 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 176 167 157 147 137
Load at 2 reps 168 158 149 140 130
Load at 3 reps 164 155 146 137 128
Load at 4 reps 159 150 141 132 123
Load at 5 reps 153 145 136 128 119
Load at 6 reps 150 142 133 125 117
Load at 7 reps 146 138 130 122 114
Load at 8 reps 141 133 125 118 110
Load at 9 reps 136 128 121 113 106
Load at 10 reps 132 125 118 110 103

Heavy Mod + Mod Light+ Light

Max 197 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 177 167 158 148 138
Load at 2 reps 168 159 150 140 131
Load at 3 reps 165 156 147 137 128
Load at 4 reps 160 151 142 133 124
Load at 5 reps 154 146 137 129 120
Load at 6 reps 151 142 134 126 117
Load at 7 reps 147 139 131 123 114
Load at 8 reps 142 134 126 118 110
Load at 9 reps 137 129 121 114 106
Load at 10 reps 133 126 118 111 103

Heavy Mod + Mod Light+ Light

Max 198 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 178 168 158 148 139
Load at 2 reps 169 160 150 141 132
Load at 3 reps 166 157 147 138 129
Load at 4 reps 160 151 143 134 125
Load at 5 reps 155 146 138 129 121
 Load at 6 reps 151 143 135 126 118
Load at 7 reps 148 140 131 123 115
Load at 8 reps 143 135 127 119 111
Load at 9 reps 137 130 122 114 107
Load at 10 reps 134 126 119 111 104

Heavy Mod + Mod Light+ Light

Max 199 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 179 169 159 149 139
Load at 2 reps 170 161 151 142 132
Load at 3 reps 167 157 148 139 130
Load at 4 reps 161 152 143 134 125
Load at 5 reps 156 147 139 130 121
Load at 6 reps 152 144 135 127 118
Load at 7 reps 149 140 132 124 116
Load at 8 reps 143 135 127 119 111
Load at 9 reps 138 130 123 115 107
Load at 10 reps 134 127 119 112 104

Heavy Mod + Mod Light+ Light

Max 200 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 180 170 160 150 140
Load at 2 reps 171 162 152 142 133
Load at 3 reps 167 158 149 139 130
Load at 4 reps 162 153 144 135 126
Load at 5 reps 157 148 139 130 122
Load at 6 reps 153 144 136 127 119
Load at 7 reps 149 141 133 124 116
Load at 8 reps 144 136 128 120 112
Load at 9 reps 139 131 123 115 108
Load at 10 reps 135 127 120 112 105

Heavy Mod + Mod Light+ Light

Max 201 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 181 171 161 151 141
Load at 2 reps 172 162 153 143 134
Load at 3 reps 168 159 150 140 131
Load at 4 reps 163 154 145 136 127
Load at 5 reps 157 149 140 131 122
Load at 6 reps 154 145 137 128 120
Load at 7 reps 150 142 133 125 117
Load at 8 reps 145 137 129 121 113
Load at 9 reps 139 132 124 116 108
Load at 10 reps 136 128 121 113 106

Heavy Mod + Mod Light+ Light

Max 202 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 182 172 162 151 141
Load at 2 reps 173 163 154 144 134
Load at 3 reps 169 160 150 141 132
Load at 4 reps 164 155 145 136 127
Load at 5 reps 158 149 141 132 123
Load at 6 reps 155 146 137 129 120
Load at 7 reps 151 143 134 126 117
Load at 8 reps 145 137 129 121 113
Load at 9 reps 140 132 124 117 109
Load at 10 reps 136 129 121 114 106

Heavy Mod + Mod Light+ Light

Max 203 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 183 173 162 152 142
Load at 2 reps 174 164 154 145 135
Load at 3 reps 170 160 151 142 132
Load at 4 reps 164 155 146 137 128
Load at 5 reps 159 150 141 132 124
Load at 6 reps 155 147 138 129 121
Load at 7 reps 152 143 135 126 118
Load at 8 reps 146 138 130 122 114
Load at 9 reps 141 133 125 117 109
Load at 10 reps 137 129 122 114 107

Heavy Mod + Mod Light+ Light

Max 204 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 184 173 163 153 143
Load at 2 reps 174 165 155 145 136
Load at 3 reps 171 161 152 142 133
Load at 4 reps 165 156 147 138 129
Load at 5 reps 160 151 142 133 124
Load at 6 reps 156 147 139 130 121
Load at 7 reps 152 144 135 127 119
Load at 8 reps 147 139 131 122 114
Load at 9 reps 141 134 126 118 110
Load at 10 reps 138 130 122 115 107

Heavy Mod + Mod Light+ Light

Max 205 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 185 174 164 154 143
Load at 2 reps 175 166 156 146 136
Load at 3 reps 172 162 153 143 133
Load at 4 reps 166 157 148 138 129
Load at 5 reps 161 152 143 134 125
Load at 6 reps 157 148 139 131 122
 Load at 7 reps 153 145 136 128 119
Load at 8 reps 148 139 131 123 115
Load at 9 reps 142 134 126 118 110
Load at 10 reps 138 131 123 115 108

Heavy Mod + Mod Light+ Light

Max 206 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 185 175 165 154 144
Load at 2 reps 176 166 157 147 137
Load at 3 reps 172 163 153 144 134
Load at 4 reps 167 158 148 139 130
Load at 5 reps 161 152 143 134 125
Load at 6 reps 158 149 140 131 123
Load at 7 reps 154 145 137 128 120
Load at 8 reps 148 140 132 124 115
Load at 9 reps 143 135 127 119 111
Load at 10 reps 139 131 124 116 108

Heavy Mod + Mod Light+ Light

Max 207 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 186 176 166 155 145
Load at 2 reps 177 167 157 147 138
Load at 3 reps 173 164 154 144 135
Load at 4 reps 168 158 149 140 130
Load at 5 reps 162 153 144 135 126
Load at 6 reps 158 150 141 132 123
Load at 7 reps 155 146 137 129 120
Load at 8 reps 149 141 132 124 116
Load at 9 reps 143 135 128 120 112
Load at 10 reps 140 132 124 116 109

Heavy Mod + Mod Light+ Light

Max 208 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 187 177 166 156 146
Load at 2 reps 178 168 158 148 138
Load at 3 reps 174 164 155 145 135
Load at 4 reps 168 159 150 140 131
Load at 5 reps 163 154 145 136 127
Load at 6 reps 159 150 141 133 124
Load at 7 reps 155 147 138 129 121
Load at 8 reps 150 141 133 125 116
Load at 9 reps 144 136 128 120 112
Load at 10 reps 140 133 125 117 109

Heavy Mod + Mod Light+ Light

Max 209 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 188 178 167 157 146
Load at 2 reps 179 169 159 149 139
Load at 3 reps 175 165 155 146 136
Load at 4 reps 169 160 150 141 132
Load at 5 reps 164 155 145 136 127
Load at 6 reps 160 151 142 133 124
Load at 7 reps 156 147 139 130 121
Load at 8 reps 150 142 134 125 117
Load at 9 reps 145 137 129 121 113
Load at 10 reps 141 133 125 118 110

Heavy Mod + Mod Light+ Light

Max 210 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 189 179 168 157 147
Load at 2 reps 180 170 160 150 140
Load at 3 reps 176 166 156 146 137
Load at 4 reps 170 161 151 142 132
Load at 5 reps 164 155 146 137 128
Load at 6 reps 161 152 143 134 125
Load at 7 reps 157 148 139 131 122
Load at 8 reps 151 143 134 126 118
Load at 9 reps 146 137 129 121 113
Load at 10 reps 142 134 126 118 110

Heavy Mod + Mod Light+ Light

Max 211 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 190 179 169 158 148
Load at 2 reps 180 170 160 150 140
Load at 3 reps 177 167 157 147 137
Load at 4 reps 171 161 152 142 133
Load at 5 reps 165 156 147 138 128
Load at 6 reps 161 152 143 135 126
Load at 7 reps 158 149 140 131 123
Load at 8 reps 152 143 135 127 118
Load at 9 reps 146 138 130 122 114
Load at 10 reps 142 135 127 119 111

Heavy Mod + Mod Light+ Light

Max 212 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 191 180 170 159 148
Load at 2 reps 181 171 161 151 141
Load at 3 reps 177 168 158 148 138
Load at 4 reps 172 162 153 143 134
Load at 5 reps 166 157 148 138 129
Load at 6 reps 162 153 144 135 126
Load at 7 reps 158 150 141 132 123
 Load at 8 reps 153 144 136 127 119
Load at 9 reps 147 139 131 122 114
Load at 10 reps 143 135 127 119 111

Heavy Mod + Mod Light+ Light

Max 213 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 192 181 170 160 149
Load at 2 reps 182 172 162 152 142
Load at 3 reps 178 168 158 149 139
Load at 4 reps 173 163 153 144 134
Load at 5 reps 167 158 148 139 130
Load at 6 reps 163 154 145 136 127
Load at 7 reps 159 150 141 133 124
Load at 8 reps 153 145 136 128 119
Load at 9 reps 148 139 131 123 115
Load at 10 reps 144 136 128 120 112

Heavy Mod + Mod Light+ Light

Max 214 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 193 182 171 160 150
Load at 2 reps 183 173 163 152 142
Load at 3 reps 179 169 159 149 139
Load at 4 reps 173 164 154 144 135
Load at 5 reps 168 158 149 140 130
Load at 6 reps 164 155 146 136 127
Load at 7 reps 160 151 142 133 124
Load at 8 reps 154 146 137 128 120
Load at 9 reps 148 140 132 124 115
Load at 10 reps 144 136 128 120 112

Heavy Mod + Mod Light+ Light

Max 215 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 194 183 172 161 150
Load at 2 reps 184 174 163 153 143
Load at 3 reps 180 170 160 150 140
Load at 4 reps 174 164 155 145 135
Load at 5 reps 168 159 150 140 131
Load at 6 reps 164 155 146 137 128
Load at 7 reps 161 152 143 134 125
Load at 8 reps 155 146 138 129 120
Load at 9 reps 149 141 132 124 116
Load at 10 reps 145 137 129 121 113

Heavy Mod + Mod Light+ Light

Max 216 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 194 184 173 162 151
 Load at 2 reps 185 174 164 154 144
Load at 3 reps 181 171 161 151 141
Load at 4 reps 175 165 156 146 136
Load at 5 reps 169 160 150 141 132
Load at 6 reps 165 156 147 138 129
Load at 7 reps 161 152 143 134 125
Load at 8 reps 156 147 138 130 121
Load at 9 reps 150 141 133 125 116
Load at 10 reps 146 138 130 121 113

Heavy Mod + Mod Light+ Light

Max 217 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 195 184 174 163 152
Load at 2 reps 186 175 165 155 144
Load at 3 reps 182 172 161 151 141
Load at 4 reps 176 166 156 146 137
Load at 5 reps 170 160 151 142 132
Load at 6 reps 166 157 148 138 129
Load at 7 reps 162 153 144 135 126
Load at 8 reps 156 148 139 130 122
Load at 9 reps 150 142 134 125 117
Load at 10 reps 146 138 130 122 114

Heavy Mod + Mod Light+ Light

Max 218 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 196 185 174 163 153
Load at 2 reps 186 176 166 155 145
Load at 3 reps 182 172 162 152 142
Load at 4 reps 177 167 157 147 137
Load at 5 reps 171 161 152 142 133
Load at 6 reps 167 158 148 139 130
Load at 7 reps 163 154 145 136 127
Load at 8 reps 157 148 140 131 122
Load at 9 reps 151 143 134 126 118
Load at 10 reps 147 139 131 123 114

Heavy Mod + Mod Light+ Light

Max 219 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 197 186 175 164 153
Load at 2 reps 187 177 166 156 146
Load at 3 reps 183 173 163 153 143
Load at 4 reps 177 168 158 148 138
Load at 5 reps 171 162 152 143 133
Load at 6 reps 168 158 149 140 130
Load at 7 reps 164 155 145 136 127
Load at 8 reps 158 149 140 131 123
 Load at 9 reps 152 143 135 126 118
Load at 10 reps 148 140 131 123 115

Heavy Mod + Mod Light+ Light

Max 220 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 198 187 176 165 154
Load at 2 reps 188 178 167 157 146
Load at 3 reps 184 174 164 153 143
Load at 4 reps 178 168 158 148 139
Load at 5 reps 172 163 153 144 134
Load at 6 reps 168 159 150 140 131
Load at 7 reps 164 155 146 137 128
Load at 8 reps 158 150 141 132 123
Load at 9 reps 152 144 136 127 119
Load at 10 reps 149 140 132 124 115

Heavy Mod + Mod Light+ Light

Max 221 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 199 188 177 166 155
Load at 2 reps 189 178 168 157 147
Load at 3 reps 185 175 164 154 144
Load at 4 reps 179 169 159 149 139
Load at 5 reps 173 163 154 144 135
Load at 6 reps 169 160 150 141 131
Load at 7 reps 165 156 147 138 128
Load at 8 reps 159 150 141 133 124
Load at 9 reps 153 145 136 128 119
Load at 10 reps 149 141 133 124 116

Heavy Mod + Mod Light+ Light

Max 222 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 200 189 178 166 155
Load at 2 reps 190 179 169 158 148
Load at 3 reps 186 175 165 155 145
Load at 4 reps 180 170 160 150 140
Load at 5 reps 174 164 155 145 135
Load at 6 reps 170 160 151 142 132
Load at 7 reps 166 157 147 138 129
Load at 8 reps 160 151 142 133 124
Load at 9 reps 154 145 137 128 120
Load at 10 reps 150 142 133 125 117

Heavy Mod + Mod Light+ Light

Max 223 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 201 190 178 167 156
Load at 2 reps 191 180 169 159 148
 Load at 3 reps 187 176 166 156 145
Load at 4 reps 181 171 161 151 140
Load at 5 reps 175 165 155 146 136
Load at 6 reps 171 161 152 142 133
Load at 7 reps 167 157 148 139 130
Load at 8 reps 161 152 143 134 125
Load at 9 reps 155 146 137 129 120
Load at 10 reps 151 142 134 125 117

Heavy Mod + Mod Light+ Light

Max 224 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 202 190 179 168 157
Load at 2 reps 192 181 170 160 149
Load at 3 reps 187 177 167 156 146
Load at 4 reps 181 171 161 151 141
Load at 5 reps 175 166 156 146 136
Load at 6 reps 171 162 152 143 133
Load at 7 reps 167 158 149 139 130
Load at 8 reps 161 152 143 134 125
Load at 9 reps 155 147 138 129 121
Load at 10 reps 151 143 134 126 118

Heavy Mod + Mod Light+ Light

Max 225 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 203 191 180 169 157
Load at 2 reps 192 182 171 160 150
Load at 3 reps 188 178 167 157 146
Load at 4 reps 182 172 162 152 142
Load at 5 reps 176 166 157 147 137
Load at 6 reps 172 163 153 143 134
Load at 7 reps 168 159 149 140 131
Load at 8 reps 162 153 144 135 126
Load at 9 reps 156 147 139 130 121
Load at 10 reps 152 143 135 127 118

Heavy Mod + Mod Light+ Light

Max 226 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 203 192 181 169 158
Load at 2 reps 193 182 172 161 150
Load at 3 reps 189 179 168 158 147
Load at 4 reps 183 173 163 153 142
Load at 5 reps 177 167 157 147 138
Load at 6 reps 173 163 154 144 134
Load at 7 reps 169 159 150 141 131
Load at 8 reps 163 154 145 136 127
Load at 9 reps 157 148 139 131 122
 Load at 10 reps 153 144 136 127 119

Heavy Mod + Mod Light+ Light

Max 227 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 204 193 182 170 159
Load at 2 reps 194 183 173 162 151
Load at 3 reps 190 179 169 158 148
Load at 4 reps 184 174 163 153 143
Load at 5 reps 178 168 158 148 138
Load at 6 reps 174 164 154 145 135
Load at 7 reps 170 160 151 141 132
Load at 8 reps 163 154 145 136 127
Load at 9 reps 157 149 140 131 122
Load at 10 reps 153 145 136 128 119

Heavy Mod + Mod Light+ Light

Max 228 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 205 194 182 171 160
Load at 2 reps 195 184 173 162 152
Load at 3 reps 191 180 170 159 148
Load at 4 reps 185 174 164 154 144
Load at 5 reps 179 169 159 149 139
Load at 6 reps 174 165 155 145 136
Load at 7 reps 170 161 151 142 132
Load at 8 reps 164 155 146 137 128
Load at 9 reps 158 149 140 132 123
Load at 10 reps 154 145 137 128 120

Heavy Mod + Mod Light+ Light

Max 229 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 206 195 183 172 160
Load at 2 reps 196 185 174 163 152
Load at 3 reps 192 181 170 160 149
Load at 4 reps 185 175 165 155 144
Load at 5 reps 179 169 159 149 139
Load at 6 reps 175 165 156 146 136
Load at 7 reps 171 162 152 143 133
Load at 8 reps 165 156 147 137 128
Load at 9 reps 159 150 141 132 123
Load at 10 reps 155 146 137 129 120

Heavy Mod + Mod Light+ Light

Max 230 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 207 196 184 172 161
Load at 2 reps 197 186 175 164 153
Load at 3 reps 193 182 171 160 150
 Load at 4 reps 186 176 166 155 145
Load at 5 reps 180 170 160 150 140
Load at 6 reps 176 166 156 147 137
Load at 7 reps 172 162 153 143 134
Load at 8 reps 166 156 147 138 129
Load at 9 reps 159 151 142 133 124
Load at 10 reps 155 147 138 129 121

Heavy Mod + Mod Light+ Light

Max 231 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 208 196 185 173 162
Load at 2 reps 198 187 176 165 154
Load at 3 reps 193 183 172 161 150
Load at 4 reps 187 177 166 156 146
Load at 5 reps 181 171 161 151 141
Load at 6 reps 177 167 157 147 137
Load at 7 reps 173 163 153 144 134
Load at 8 reps 166 157 148 139 129
Load at 9 reps 160 151 142 133 125
Load at 10 reps 156 147 139 130 121

Heavy Mod + Mod Light+ Light

Max 232 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 209 197 186 174 162
Load at 2 reps 198 187 176 165 154
Load at 3 reps 194 183 173 162 151
Load at 4 reps 188 177 167 157 146
Load at 5 reps 182 172 161 151 141
Load at 6 reps 177 168 158 148 138
Load at 7 reps 173 164 154 144 135
Load at 8 reps 167 158 148 139 130
Load at 9 reps 161 152 143 134 125
Load at 10 reps 157 148 139 130 122

Heavy Mod + Mod Light+ Light

Max 233 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 210 198 186 175 163
Load at 2 reps 199 188 177 166 155
Load at 3 reps 195 184 173 163 152
Load at 4 reps 189 178 168 157 147
Load at 5 reps 182 172 162 152 142
Load at 6 reps 178 168 158 149 139
Load at 7 reps 174 164 155 145 135
Load at 8 reps 168 158 149 140 130
Load at 9 reps 161 152 144 135 126
Load at 10 reps 157 149 140 131 122
 Heavy Mod + Mod Light+ Light
Max 234 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 211 199 187 175 164
Load at 2 reps 200 189 178 167 156
Load at 3 reps 196 185 174 163 152
Load at 4 reps 190 179 168 158 147
Load at 5 reps 183 173 163 153 143
Load at 6 reps 179 169 159 149 139
Load at 7 reps 175 165 155 146 136
Load at 8 reps 168 159 150 140 131
Load at 9 reps 162 153 144 135 126
Load at 10 reps 158 149 140 132 123

Heavy Mod + Mod Light+ Light

Max 235 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 212 200 188 176 164
Load at 2 reps 201 190 179 167 156
Load at 3 reps 197 186 175 164 153
Load at 4 reps 190 180 169 159 148
Load at 5 reps 184 174 164 153 143
Load at 6 reps 180 170 160 150 140
Load at 7 reps 176 166 156 146 137
Load at 8 reps 169 160 150 141 132
Load at 9 reps 163 154 145 136 127
Load at 10 reps 159 150 141 132 123

Heavy Mod + Mod Light+ Light

Max 236 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 212 201 189 177 165
Load at 2 reps 202 191 179 168 157
Load at 3 reps 198 187 176 165 154
Load at 4 reps 191 181 170 159 149
Load at 5 reps 185 175 164 154 144
Load at 6 reps 181 171 160 150 140
Load at 7 reps 176 166 157 147 137
Load at 8 reps 170 160 151 142 132
Load at 9 reps 164 154 145 136 127
Load at 10 reps 159 150 142 133 124

Heavy Mod + Mod Light+ Light

Max 237 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 213 201 190 178 166
Load at 2 reps 203 191 180 169 158
Load at 3 reps 198 187 176 165 154
Load at 4 reps 192 181 171 160 149
 Load at 5 reps 186 175 165 155 144
Load at 6 reps 181 171 161 151 141
Load at 7 reps 177 167 157 148 138
Load at 8 reps 171 161 152 142 133
Load at 9 reps 164 155 146 137 128
Load at 10 reps 160 151 142 133 124

Heavy Mod + Mod Light+ Light

Max 238 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 214 202 190 178 167
Load at 2 reps 203 192 181 170 158
Load at 3 reps 199 188 177 166 155
Load at 4 reps 193 182 171 161 150
Load at 5 reps 186 176 166 155 145
Load at 6 reps 182 172 162 152 142
Load at 7 reps 178 168 158 148 138
Load at 8 reps 171 162 152 143 133
Load at 9 reps 165 156 147 137 128
Load at 10 reps 161 152 143 134 125

Heavy Mod + Mod Light+ Light

Max 239 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 215 203 191 179 167
Load at 2 reps 204 193 182 170 159
Load at 3 reps 200 189 178 167 156
Load at 4 reps 194 183 172 161 151
Load at 5 reps 187 177 166 156 146
Load at 6 reps 183 173 163 152 142
Load at 7 reps 179 169 159 149 139
Load at 8 reps 172 163 153 143 134
Load at 9 reps 166 156 147 138 129
Load at 10 reps 161 152 143 134 125

Heavy Mod + Mod Light+ Light

Max 240 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 216 204 192 180 168
Load at 2 reps 205 194 182 171 160
Load at 3 reps 201 190 179 167 156
Load at 4 reps 194 184 173 162 151
Load at 5 reps 188 177 167 157 146
Load at 6 reps 184 173 163 153 143
Load at 7 reps 179 169 159 149 139
Load at 8 reps 173 163 154 144 134
Load at 9 reps 166 157 148 139 129
Load at 10 reps 162 153 144 135 126
 Heavy Mod + Mod Light+ Light
Max 241 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 217 205 193 181 169
Load at 2 reps 206 195 183 172 160
Load at 3 reps 202 191 179 168 157
Load at 4 reps 195 184 174 163 152
Load at 5 reps 189 178 168 157 147
Load at 6 reps 184 174 164 154 143
Load at 7 reps 180 170 160 150 140
Load at 8 reps 174 164 154 145 135
Load at 9 reps 167 158 148 139 130
Load at 10 reps 163 154 145 136 127

Heavy Mod + Mod Light+ Light

Max 242 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 218 206 194 181 169
Load at 2 reps 207 195 184 172 161
Load at 3 reps 203 191 180 169 158
Load at 4 reps 196 185 174 163 152
Load at 5 reps 189 179 168 158 147
Load at 6 reps 185 175 165 154 144
Load at 7 reps 181 171 161 151 141
Load at 8 reps 174 165 155 145 136
Load at 9 reps 168 158 149 140 130
Load at 10 reps 163 154 145 136 127

Heavy Mod + Mod Light+ Light

Max 243 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 219 207 194 182 170
Load at 2 reps 208 196 185 173 162
Load at 3 reps 203 192 181 169 158
Load at 4 reps 197 186 175 164 153
Load at 5 reps 190 180 169 159 148
Load at 6 reps 186 176 165 155 145
Load at 7 reps 182 171 161 151 141
Load at 8 reps 175 165 156 146 136
Load at 9 reps 168 159 150 140 131
Load at 10 reps 164 155 146 137 128

Heavy Mod + Mod Light+ Light

Max 244 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 220 207 195 183 171
Load at 2 reps 209 197 185 174 162
Load at 3 reps 204 193 182 170 159
Load at 4 reps 198 187 176 165 154
Load at 5 reps 191 180 170 159 149
 Load at 6 reps 187 176 166 156 145
Load at 7 reps 182 172 162 152 142
Load at 8 reps 176 166 156 146 137
Load at 9 reps 169 160 150 141 132
Load at 10 reps 165 156 146 137 128

Heavy Mod + Mod Light+ Light

Max 245 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 221 208 196 184 171
Load at 2 reps 209 198 186 175 163
Load at 3 reps 205 194 182 171 159
Load at 4 reps 198 187 176 165 154
Load at 5 reps 192 181 171 160 149
Load at 6 reps 187 177 167 156 146
Load at 7 reps 183 173 163 153 142
Load at 8 reps 176 167 157 147 137
Load at 9 reps 170 160 151 141 132
Load at 10 reps 165 156 147 138 129

Heavy Mod + Mod Light+ Light

Max 246 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 221 209 197 184 172
Load at 2 reps 210 199 187 175 164
Load at 3 reps 206 194 183 172 160
Load at 4 reps 199 188 177 166 155
Load at 5 reps 193 182 171 161 150
Load at 6 reps 188 178 167 157 146
Load at 7 reps 184 174 163 153 143
Load at 8 reps 177 167 157 148 138
Load at 9 reps 170 161 152 142 133
Load at 10 reps 166 157 148 138 129

Heavy Mod + Mod Light+ Light

Max 247 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 222 210 198 185 173
Load at 2 reps 211 199 188 176 164
Load at 3 reps 207 195 184 172 161
Load at 4 reps 200 189 178 167 156
Load at 5 reps 193 183 172 161 150
Load at 6 reps 189 178 168 157 147
Load at 7 reps 185 174 164 154 144
Load at 8 reps 178 168 158 148 138
Load at 9 reps 171 162 152 143 133
Load at 10 reps 167 157 148 139 130

Heavy Mod + Mod Light+ Light

Max 248 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 223 211 198 186 174
Load at 2 reps 212 200 188 177 165
Load at 3 reps 208 196 185 173 161
Load at 4 reps 201 190 179 167 156
Load at 5 reps 194 183 173 162 151
Load at 6 reps 190 179 169 158 148
Load at 7 reps 185 175 165 154 144
Load at 8 reps 179 169 159 149 139
Load at 9 reps 172 162 153 143 134
Load at 10 reps 167 158 149 139 130

Heavy Mod + Mod Light+ Light

Max 249 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 224 212 199 187 174
Load at 2 reps 213 201 189 177 166
Load at 3 reps 208 197 185 174 162
Load at 4 reps 202 190 179 168 157
Load at 5 reps 195 184 173 162 152
Load at 6 reps 190 180 169 159 148
Load at 7 reps 186 176 165 155 145
Load at 8 reps 179 169 159 149 139
Load at 9 reps 173 163 153 144 134
Load at 10 reps 168 159 149 140 131

Heavy Mod + Mod Light+ Light

Max 250 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 225 213 200 187 175
Load at 2 reps 214 202 190 178 166
Load at 3 reps 209 198 186 174 163
Load at 4 reps 203 191 180 169 157
Load at 5 reps 196 185 174 163 152
Load at 6 reps 191 181 170 159 149
Load at 7 reps 187 176 166 156 145
Load at 8 reps 180 170 160 150 140
Load at 9 reps 173 164 154 144 135
Load at 10 reps 169 159 150 141 131

Heavy Mod + Mod Light+ Light

Max 251 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 226 213 201 188 176
Load at 2 reps 215 203 191 179 167
Load at 3 reps 210 198 187 175 163
Load at 4 reps 203 192 181 169 158
Load at 5 reps 197 186 175 164 153
Load at 6 reps 192 181 171 160 149
 Load at 7 reps 187 177 167 156 146
Load at 8 reps 181 171 161 151 141
Load at 9 reps 174 164 155 145 135
Load at 10 reps 169 160 151 141 132

Heavy Mod + Mod Light+ Light

Max 252 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 227 214 202 189 176
Load at 2 reps 215 203 192 180 168
Load at 3 reps 211 199 187 176 164
Load at 4 reps 204 193 181 170 159
Load at 5 reps 197 186 175 164 153
Load at 6 reps 193 182 171 161 150
Load at 7 reps 188 178 167 157 146
Load at 8 reps 181 171 161 151 141
Load at 9 reps 175 165 155 146 136
Load at 10 reps 170 161 151 142 132

Heavy Mod + Mod Light+ Light

Max 253 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 228 215 202 190 177
Load at 2 reps 216 204 192 180 168
Load at 3 reps 212 200 188 176 165
Load at 4 reps 205 194 182 171 159
Load at 5 reps 198 187 176 165 154
Load at 6 reps 194 183 172 161 151
Load at 7 reps 189 178 168 157 147
Load at 8 reps 182 172 162 152 142
Load at 9 reps 175 166 156 146 136
Load at 10 reps 171 161 152 142 133

Heavy Mod + Mod Light+ Light

Max 254 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 229 216 203 190 178
Load at 2 reps 217 205 193 181 169
Load at 3 reps 213 201 189 177 165
Load at 4 reps 206 194 183 171 160
Load at 5 reps 199 188 177 166 155
Load at 6 reps 194 184 173 162 151
Load at 7 reps 190 179 169 158 148
Load at 8 reps 183 173 163 152 142
Load at 9 reps 176 166 156 147 137
Load at 10 reps 171 162 152 143 133

Heavy Mod + Mod Light+ Light

Max 255 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 230 217 204 191 178
Load at 2 reps 218 206 194 182 170
Load at 3 reps 213 202 190 178 166
Load at 4 reps 207 195 184 172 161
Load at 5 reps 200 189 177 166 155
Load at 6 reps 195 184 173 163 152
Load at 7 reps 190 180 169 159 148
Load at 8 reps 184 173 163 153 143
Load at 9 reps 177 167 157 147 137
Load at 10 reps 172 163 153 143 134

Heavy Mod + Mod Light+ Light

Max 256 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 230 218 205 192 179
Load at 2 reps 219 207 195 182 170
Load at 3 reps 214 202 190 179 167
Load at 4 reps 207 196 184 173 161
Load at 5 reps 200 189 178 167 156
Load at 6 reps 196 185 174 163 152
Load at 7 reps 191 181 170 159 149
Load at 8 reps 184 174 164 154 143
Load at 9 reps 177 168 158 148 138
Load at 10 reps 173 163 154 144 134

Heavy Mod + Mod Light+ Light

Max 257 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 231 218 206 193 180
Load at 2 reps 220 208 195 183 171
Load at 3 reps 215 203 191 179 167
Load at 4 reps 208 197 185 173 162
Load at 5 reps 201 190 179 168 157
Load at 6 reps 197 186 175 164 153
Load at 7 reps 192 181 171 160 149
Load at 8 reps 185 175 164 154 144
Load at 9 reps 178 168 158 148 139
Load at 10 reps 173 164 154 145 135

Heavy Mod + Mod Light+ Light

Max 258 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 232 219 206 193 181
Load at 2 reps 221 208 196 184 172
Load at 3 reps 216 204 192 180 168
Load at 4 reps 209 197 186 174 163
Load at 5 reps 202 191 180 168 157
Load at 6 reps 197 186 175 164 154
Load at 7 reps 193 182 171 161 150
 Load at 8 reps 186 175 165 155 144
Load at 9 reps 179 169 159 149 139
Load at 10 reps 174 164 155 145 135

Heavy Mod + Mod Light+ Light

Max 259 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 233 220 207 194 181
Load at 2 reps 221 209 197 185 172
Load at 3 reps 217 205 193 181 169
Load at 4 reps 210 198 186 175 163
Load at 5 reps 203 192 180 169 158
Load at 6 reps 198 187 176 165 154
Load at 7 reps 193 183 172 161 150
Load at 8 reps 186 176 166 155 145
Load at 9 reps 179 170 160 150 140
Load at 10 reps 175 165 155 146 136

Heavy Mod + Mod Light+ Light

Max 260 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 234 221 208 195 182
Load at 2 reps 222 210 198 185 173
Load at 3 reps 218 206 193 181 169
Load at 4 reps 211 199 187 175 164
Load at 5 reps 204 192 181 170 158
Load at 6 reps 199 188 177 166 155
Load at 7 reps 194 183 173 162 151
Load at 8 reps 187 177 166 156 146
Load at 9 reps 180 170 160 150 140
Load at 10 reps 176 166 156 146 136

Heavy Mod + Mod Light+ Light

Max 261 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 235 222 209 196 183
Load at 2 reps 223 211 198 186 174
Load at 3 reps 218 206 194 182 170
Load at 4 reps 211 200 188 176 164
Load at 5 reps 204 193 182 170 159
Load at 6 reps 200 189 177 166 155
Load at 7 reps 195 184 173 162 152
Load at 8 reps 188 177 167 157 146
Load at 9 reps 181 171 161 151 141
Load at 10 reps 176 166 157 147 137

Heavy Mod + Mod Light+ Light

Max 262 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 236 223 210 196 183
 Load at 2 reps 224 212 199 187 174
Load at 3 reps 219 207 195 183 171
Load at 4 reps 212 200 189 177 165
Load at 5 reps 205 194 182 171 160
Load at 6 reps 200 189 178 167 156
Load at 7 reps 196 185 174 163 152
Load at 8 reps 189 178 168 157 147
Load at 9 reps 182 171 161 151 141
Load at 10 reps 177 167 157 147 138

Heavy Mod + Mod Light+ Light

Max 263 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 237 224 210 197 184
Load at 2 reps 225 212 200 187 175
Load at 3 reps 220 208 196 183 171
Load at 4 reps 213 201 189 178 166
Load at 5 reps 206 194 183 172 160
Load at 6 reps 201 190 179 168 156
Load at 7 reps 196 186 175 164 153
Load at 8 reps 189 179 168 158 147
Load at 9 reps 182 172 162 152 142
Load at 10 reps 178 168 158 148 138

Heavy Mod + Mod Light+ Light

Max 264 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 238 224 211 198 185
Load at 2 reps 226 213 201 188 176
Load at 3 reps 221 209 196 184 172
Load at 4 reps 214 202 190 178 166
Load at 5 reps 207 195 184 172 161
Load at 6 reps 202 191 180 168 157
Load at 7 reps 197 186 175 164 153
Load at 8 reps 190 180 169 158 148
Load at 9 reps 183 173 163 152 142
Load at 10 reps 178 168 158 148 139

Heavy Mod + Mod Light+ Light

Max 265 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 239 225 212 199 185
Load at 2 reps 227 214 201 189 176
Load at 3 reps 222 209 197 185 173
Load at 4 reps 215 203 191 179 167
Load at 5 reps 207 196 184 173 161
Load at 6 reps 203 191 180 169 158
Load at 7 reps 198 187 176 165 154
Load at 8 reps 191 180 170 159 148
 Load at 9 reps 184 173 163 153 143
Load at 10 reps 179 169 159 149 139

Heavy Mod + Mod Light+ Light

Max 266 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 239 226 213 199 186
Load at 2 reps 227 215 202 190 177
Load at 3 reps 223 210 198 186 173
Load at 4 reps 215 203 192 180 168
Load at 5 reps 208 197 185 174 162
Load at 6 reps 203 192 181 170 158
Load at 7 reps 199 188 177 166 155
Load at 8 reps 192 181 170 160 149
Load at 9 reps 184 174 164 154 143
Load at 10 reps 180 170 160 150 140

Heavy Mod + Mod Light+ Light

Max 267 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 240 227 214 200 187
Load at 2 reps 228 216 203 190 178
Load at 3 reps 223 211 199 186 174
Load at 4 reps 216 204 192 180 168
Load at 5 reps 209 197 186 174 163
Load at 6 reps 204 193 182 170 159
Load at 7 reps 199 188 177 166 155
Load at 8 reps 192 182 171 160 150
Load at 9 reps 185 175 164 154 144
Load at 10 reps 180 170 160 150 140

Heavy Mod + Mod Light+ Light

Max 268 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 241 228 214 201 188
Load at 2 reps 229 216 204 191 178
Load at 3 reps 224 212 199 187 174
Load at 4 reps 217 205 193 181 169
Load at 5 reps 210 198 187 175 163
Load at 6 reps 205 194 182 171 159
Load at 7 reps 200 189 178 167 156
Load at 8 reps 193 182 172 161 150
Load at 9 reps 186 175 165 155 144
Load at 10 reps 181 171 161 151 141

Heavy Mod + Mod Light+ Light

Max 269 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 242 229 215 202 188
Load at 2 reps 230 217 204 192 179
 Load at 3 reps 225 213 200 188 175
Load at 4 reps 218 206 194 182 169
Load at 5 reps 211 199 187 176 164
Load at 6 reps 206 194 183 171 160
Load at 7 reps 201 190 179 167 156
Load at 8 reps 194 183 172 161 151
Load at 9 reps 186 176 166 155 145
Load at 10 reps 182 171 161 151 141

Heavy Mod + Mod Light+ Light

Max 270 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 243 230 216 202 189
Load at 2 reps 231 218 205 192 180
Load at 3 reps 226 213 201 188 176
Load at 4 reps 219 207 194 182 170
Load at 5 reps 211 200 188 176 164
Load at 6 reps 207 195 184 172 161
Load at 7 reps 202 190 179 168 157
Load at 8 reps 194 184 173 162 151
Load at 9 reps 187 177 166 156 146
Load at 10 reps 182 172 162 152 142

Heavy Mod + Mod Light+ Light

Max 271 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 244 230 217 203 190
Load at 2 reps 232 219 206 193 180
Load at 3 reps 227 214 202 189 176
Load at 4 reps 220 207 195 183 171
Load at 5 reps 212 200 189 177 165
Load at 6 reps 207 196 184 173 161
Load at 7 reps 202 191 180 169 157
Load at 8 reps 195 184 173 163 152
Load at 9 reps 188 177 167 157 146
Load at 10 reps 183 173 163 152 142

Heavy Mod + Mod Light+ Light

Max 272 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 245 231 218 204 190
Load at 2 reps 233 220 207 194 181
Load at 3 reps 228 215 202 190 177
Load at 4 reps 220 208 196 184 171
Load at 5 reps 213 201 189 177 166
Load at 6 reps 208 197 185 173 162
Load at 7 reps 203 192 181 169 158
Load at 8 reps 196 185 174 163 152
Load at 9 reps 188 178 168 157 147
 Load at 10 reps 184 173 163 153 143

Heavy Mod + Mod Light+ Light

Max 273 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 246 232 218 205 191
Load at 2 reps 233 220 207 195 182
Load at 3 reps 229 216 203 190 178
Load at 4 reps 221 209 197 184 172
Load at 5 reps 214 202 190 178 166
Load at 6 reps 209 197 186 174 162
Load at 7 reps 204 193 181 170 159
Load at 8 reps 197 186 175 164 153
Load at 9 reps 189 179 168 158 147
Load at 10 reps 184 174 164 154 143

Heavy Mod + Mod Light+ Light

Max 274 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 247 233 219 205 192
Load at 2 reps 234 221 208 195 182
Load at 3 reps 229 217 204 191 178
Load at 4 reps 222 210 197 185 173
Load at 5 reps 215 203 191 179 167
Load at 6 reps 210 198 186 175 163
Load at 7 reps 205 193 182 171 159
Load at 8 reps 197 186 175 164 153
Load at 9 reps 190 179 169 158 148
Load at 10 reps 185 175 164 154 144

Heavy Mod + Mod Light+ Light

Max 275 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 248 234 220 206 192
Load at 2 reps 235 222 209 196 183
Load at 3 reps 230 217 205 192 179
Load at 4 reps 223 210 198 186 173
Load at 5 reps 215 203 191 179 167
Load at 6 reps 210 199 187 175 164
Load at 7 reps 205 194 183 171 160
Load at 8 reps 198 187 176 165 154
Load at 9 reps 191 180 169 159 148
Load at 10 reps 186 175 165 155 144

Heavy Mod + Mod Light+ Light

Max 276 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 248 235 221 207 193
Load at 2 reps 236 223 210 197 184
Load at 3 reps 231 218 205 193 180
 Load at 4 reps 224 211 199 186 174
Load at 5 reps 216 204 192 180 168
Load at 6 reps 211 199 188 176 164
Load at 7 reps 206 195 183 172 160
Load at 8 reps 199 188 177 166 155
Load at 9 reps 191 181 170 159 149
Load at 10 reps 186 176 166 155 145

Heavy Mod + Mod Light+ Light

Max 277 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 249 235 222 208 194
Load at 2 reps 237 224 211 197 184
Load at 3 reps 232 219 206 193 180
Load at 4 reps 224 212 199 187 175
Load at 5 reps 217 205 193 181 169
Load at 6 reps 212 200 188 177 165
Load at 7 reps 207 195 184 172 161
Load at 8 reps 199 188 177 166 155
Load at 9 reps 192 181 171 160 149
Load at 10 reps 187 177 166 156 145

Heavy Mod + Mod Light+ Light

Max 278 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 250 236 222 208 195
Load at 2 reps 238 224 211 198 185
Load at 3 reps 233 220 207 194 181
Load at 4 reps 225 213 200 188 175
Load at 5 reps 218 206 193 181 169
Load at 6 reps 213 201 189 177 165
Load at 7 reps 208 196 185 173 162
Load at 8 reps 200 189 178 167 156
Load at 9 reps 193 182 171 161 150
Load at 10 reps 188 177 167 156 146

Heavy Mod + Mod Light+ Light

Max 279 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 251 237 223 209 195
Load at 2 reps 239 225 212 199 186
Load at 3 reps 234 221 208 195 182
Load at 4 reps 226 213 201 188 176
Load at 5 reps 218 206 194 182 170
Load at 6 reps 213 202 190 178 166
Load at 7 reps 208 197 185 174 162
Load at 8 reps 201 190 179 167 156
Load at 9 reps 193 183 172 161 150
Load at 10 reps 188 178 167 157 146
 Heavy Mod + Mod Light+ Light
Max 280 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 252 238 224 210 196
Load at 2 reps 239 226 213 199 186
Load at 3 reps 234 221 208 195 182
Load at 4 reps 227 214 202 189 176
Load at 5 reps 219 207 195 183 171
Load at 6 reps 214 202 190 178 167
Load at 7 reps 209 198 186 174 163
Load at 8 reps 202 190 179 168 157
Load at 9 reps 194 183 172 162 151
Load at 10 reps 189 179 168 157 147

Heavy Mod + Mod Light+ Light

Max 281 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 253 239 225 211 197
Load at 2 reps 240 227 214 200 187
Load at 3 reps 235 222 209 196 183
Load at 4 reps 228 215 202 190 177
Load at 5 reps 220 208 196 183 171
Load at 6 reps 215 203 191 179 167
Load at 7 reps 210 198 187 175 163
Load at 8 reps 202 191 180 169 157
Load at 9 reps 195 184 173 162 151
Load at 10 reps 190 179 169 158 148

Heavy Mod + Mod Light+ Light

Max 282 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 254 240 226 211 197
Load at 2 reps 241 228 214 201 188
Load at 3 reps 236 223 210 197 184
Load at 4 reps 228 216 203 190 178
Load at 5 reps 221 209 196 184 172
Load at 6 reps 216 204 192 180 168
Load at 7 reps 211 199 187 176 164
Load at 8 reps 203 192 180 169 158
Load at 9 reps 195 185 174 163 152
Load at 10 reps 190 180 169 159 148

Heavy Mod + Mod Light+ Light

Max 283 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 255 241 226 212 198
Load at 2 reps 242 229 215 202 188
Load at 3 reps 237 224 211 197 184
Load at 4 reps 229 216 204 191 178
 Load at 5 reps 222 209 197 185 172
Load at 6 reps 216 204 192 180 168
Load at 7 reps 211 200 188 176 164
Load at 8 reps 204 192 181 170 158
Load at 9 reps 196 185 174 163 153
Load at 10 reps 191 180 170 159 149

Heavy Mod + Mod Light+ Light

Max 284 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 256 241 227 213 199
Load at 2 reps 243 229 216 202 189
Load at 3 reps 238 225 211 198 185
Load at 4 reps 230 217 204 192 179
Load at 5 reps 222 210 198 185 173
Load at 6 reps 217 205 193 181 169
Load at 7 reps 212 200 189 177 165
Load at 8 reps 204 193 182 170 159
Load at 9 reps 197 186 175 164 153
Load at 10 reps 192 181 170 160 149

Heavy Mod + Mod Light+ Light

Max 285 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 257 242 228 214 199
Load at 2 reps 244 230 217 203 190
Load at 3 reps 239 225 212 199 186
Load at 4 reps 231 218 205 192 180
Load at 5 reps 223 211 198 186 174
Load at 6 reps 218 206 194 182 170
Load at 7 reps 213 201 189 177 166
Load at 8 reps 205 194 182 171 160
Load at 9 reps 198 187 176 165 154
Load at 10 reps 192 182 171 160 150

Heavy Mod + Mod Light+ Light

Max 286 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 257 243 229 214 200
Load at 2 reps 245 231 217 204 190
Load at 3 reps 239 226 213 199 186
Load at 4 reps 232 219 206 193 180
Load at 5 reps 224 211 199 187 174
Load at 6 reps 219 207 194 182 170
Load at 7 reps 214 202 190 178 166
Load at 8 reps 206 194 183 172 160
Load at 9 reps 198 187 176 165 154
Load at 10 reps 193 182 172 161 150
 Heavy Mod + Mod Light+ Light
Max 287 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 258 244 230 215 201
Load at 2 reps 245 232 218 204 191
Load at 3 reps 240 227 214 200 187
Load at 4 reps 232 220 207 194 181
Load at 5 reps 225 212 200 187 175
Load at 6 reps 220 207 195 183 171
Load at 7 reps 214 202 191 179 167
Load at 8 reps 207 195 184 172 161
Load at 9 reps 199 188 177 166 155
Load at 10 reps 194 183 172 161 151

Heavy Mod + Mod Light+ Light

Max 288 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 259 245 230 216 202
Load at 2 reps 246 233 219 205 192
Load at 3 reps 241 228 214 201 187
Load at 4 reps 233 220 207 194 181
Load at 5 reps 226 213 200 188 175
Load at 6 reps 220 208 196 184 171
Load at 7 reps 215 203 191 179 167
Load at 8 reps 207 196 184 173 161
Load at 9 reps 200 188 177 166 155
Load at 10 reps 194 184 173 162 151

Heavy Mod + Mod Light+ Light

Max 289 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 260 246 231 217 202
Load at 2 reps 247 233 220 206 192
Load at 3 reps 242 228 215 202 188
Load at 4 reps 234 221 208 195 182
Load at 5 reps 226 214 201 189 176
Load at 6 reps 221 209 197 184 172
Load at 7 reps 216 204 192 180 168
Load at 8 reps 208 197 185 173 162
Load at 9 reps 200 189 178 167 156
Load at 10 reps 195 184 173 163 152

Heavy Mod + Mod Light+ Light

Max 290 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 261 247 232 217 203
Load at 2 reps 248 234 220 207 193
Load at 3 reps 243 229 216 202 189
Load at 4 reps 235 222 209 196 183
Load at 5 reps 227 214 202 189 177
 Load at 6 reps 222 210 197 185 173
Load at 7 reps 217 205 193 181 168
Load at 8 reps 209 197 186 174 162
Load at 9 reps 201 190 179 167 156
Load at 10 reps 196 185 174 163 152

Heavy Mod + Mod Light+ Light

Max 291 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 262 247 233 218 204
Load at 2 reps 249 235 221 207 194
Load at 3 reps 244 230 217 203 189
Load at 4 reps 236 223 210 196 183
Load at 5 reps 228 215 203 190 177
Load at 6 reps 223 210 198 186 173
Load at 7 reps 217 205 193 181 169
Load at 8 reps 210 198 186 175 163
Load at 9 reps 202 190 179 168 157
Load at 10 reps 196 186 175 164 153

Heavy Mod + Mod Light+ Light

Max 292 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 263 248 234 219 204
Load at 2 reps 250 236 222 208 194
Load at 3 reps 244 231 217 204 190
Load at 4 reps 237 223 210 197 184
Load at 5 reps 229 216 203 191 178
Load at 6 reps 223 211 199 186 174
Load at 7 reps 218 206 194 182 170
Load at 8 reps 210 199 187 175 164
Load at 9 reps 202 191 180 169 157
Load at 10 reps 197 186 175 164 153

Heavy Mod + Mod Light+ Light

Max 293 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 264 249 234 220 205
Load at 2 reps 251 237 223 209 195
Load at 3 reps 245 232 218 204 191
Load at 4 reps 237 224 211 198 185
Load at 5 reps 229 217 204 191 178
Load at 6 reps 224 212 199 187 174
Load at 7 reps 219 207 195 182 170
Load at 8 reps 211 199 188 176 164
Load at 9 reps 203 192 180 169 158
Load at 10 reps 198 187 176 165 154

Heavy Mod + Mod Light+ Light

Max 294 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 265 250 235 220 206
Load at 2 reps 251 237 223 209 196
Load at 3 reps 246 232 219 205 191
Load at 4 reps 238 225 212 198 185
Load at 5 reps 230 217 205 192 179
Load at 6 reps 225 212 200 187 175
Load at 7 reps 220 207 195 183 171
Load at 8 reps 212 200 188 176 165
Load at 9 reps 204 192 181 170 158
Load at 10 reps 198 187 176 165 154

Heavy Mod + Mod Light+ Light

Max 295 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 266 251 236 221 206
Load at 2 reps 252 238 224 210 196
Load at 3 reps 247 233 219 206 192
Load at 4 reps 239 226 212 199 186
Load at 5 reps 231 218 205 192 180
Load at 6 reps 226 213 201 188 176
Load at 7 reps 220 208 196 184 171
Load at 8 reps 212 201 189 177 165
Load at 9 reps 204 193 182 170 159
Load at 10 reps 199 188 177 166 155

Heavy Mod + Mod Light+ Light

Max 296 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 266 252 237 222 207
Load at 2 reps 253 239 225 211 197
Load at 3 reps 248 234 220 206 193
Load at 4 reps 240 226 213 200 186
Load at 5 reps 232 219 206 193 180
Load at 6 reps 226 214 201 189 176
Load at 7 reps 221 209 197 184 172
Load at 8 reps 213 201 189 178 166
Load at 9 reps 205 194 182 171 160
Load at 10 reps 200 189 178 166 155

Heavy Mod + Mod Light+ Light

Max 297 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 267 252 238 223 208
Load at 2 reps 254 240 226 212 198
Load at 3 reps 249 235 221 207 193
Load at 4 reps 241 227 214 200 187
Load at 5 reps 233 220 207 194 181
Load at 6 reps 227 215 202 189 177
 Load at 7 reps 222 210 197 185 173
Load at 8 reps 214 202 190 178 166
Load at 9 reps 206 194 183 172 160
Load at 10 reps 200 189 178 167 156

Heavy Mod + Mod Light+ Light

Max 298 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 268 253 238 223 209
Load at 2 reps 255 241 226 212 198
Load at 3 reps 249 236 222 208 194
Load at 4 reps 241 228 215 201 188
Load at 5 reps 233 220 207 194 181
Load at 6 reps 228 215 203 190 177
Load at 7 reps 223 210 198 186 173
Load at 8 reps 215 203 191 179 167
Load at 9 reps 207 195 184 172 161
Load at 10 reps 201 190 179 168 156

Heavy Mod + Mod Light+ Light

Max 299 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 269 254 239 224 209
Load at 2 reps 256 241 227 213 199
Load at 3 reps 250 236 222 209 195
Load at 4 reps 242 229 215 202 188
Load at 5 reps 234 221 208 195 182
Load at 6 reps 229 216 203 191 178
Load at 7 reps 223 211 199 186 174
Load at 8 reps 215 203 191 179 167
Load at 9 reps 207 196 184 173 161
Load at 10 reps 202 191 179 168 157

Heavy Mod + Mod Light+ Light

Max 300 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 270 255 240 225 210
Load at 2 reps 257 242 228 214 199
Load at 3 reps 251 237 223 209 195
Load at 4 reps 243 230 216 202 189
Load at 5 reps 235 222 209 196 183
Load at 6 reps 230 217 204 191 178
Load at 7 reps 224 212 199 187 174
Load at 8 reps 216 204 192 180 168
Load at 9 reps 208 196 185 173 162
Load at 10 reps 203 191 180 169 157

Heavy Mod + Mod Light+ Light

Max 301 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 271 256 241 226 211
Load at 2 reps 257 243 229 214 200
Load at 3 reps 252 238 224 210 196
Load at 4 reps 244 230 217 203 190
Load at 5 reps 236 223 209 196 183
Load at 6 reps 230 217 205 192 179
Load at 7 reps 225 212 200 187 175
Load at 8 reps 217 205 193 181 169
Load at 9 reps 209 197 185 174 162
Load at 10 reps 203 192 181 169 158

Heavy Mod + Mod Light+ Light

Max 302 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 272 257 242 226 211
Load at 2 reps 258 244 230 215 201
Load at 3 reps 253 239 225 211 197
Load at 4 reps 245 231 217 204 190
Load at 5 reps 236 223 210 197 184
Load at 6 reps 231 218 205 193 180
Load at 7 reps 226 213 201 188 175
Load at 8 reps 217 205 193 181 169
Load at 9 reps 209 198 186 174 163
Load at 10 reps 204 193 181 170 159

Heavy Mod + Mod Light+ Light

Max 303 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 273 258 242 227 212
Load at 2 reps 259 245 230 216 201
Load at 3 reps 254 240 225 211 197
Load at 4 reps 245 232 218 205 191
Load at 5 reps 237 224 211 198 185
Load at 6 reps 232 219 206 193 180
Load at 7 reps 226 214 201 189 176
Load at 8 reps 218 206 194 182 170
Load at 9 reps 210 198 187 175 163
Load at 10 reps 205 193 182 170 159

Heavy Mod + Mod Light+ Light

Max 304 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 274 258 243 228 213
Load at 2 reps 260 245 231 217 202
Load at 3 reps 254 240 226 212 198
Load at 4 reps 246 233 219 205 192
Load at 5 reps 238 225 212 198 185
Load at 6 reps 233 220 207 194 181
Load at 7 reps 227 214 202 189 177
 Load at 8 reps 219 207 195 182 170
Load at 9 reps 211 199 187 176 164
Load at 10 reps 205 194 182 171 160

Heavy Mod + Mod Light+ Light

Max 305 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 275 259 244 229 213
Load at 2 reps 261 246 232 217 203
Load at 3 reps 255 241 227 213 199
Load at 4 reps 247 233 220 206 192
Load at 5 reps 239 226 212 199 186
Load at 6 reps 233 220 207 194 181
Load at 7 reps 228 215 203 190 177
Load at 8 reps 220 207 195 183 171
Load at 9 reps 211 200 188 176 164
Load at 10 reps 206 194 183 172 160

Heavy Mod + Mod Light+ Light

Max 306 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 275 260 245 229 214
Load at 2 reps 262 247 233 218 203
Load at 3 reps 256 242 228 213 199
Load at 4 reps 248 234 220 207 193
Load at 5 reps 240 226 213 200 186
Load at 6 reps 234 221 208 195 182
Load at 7 reps 229 216 203 190 178
Load at 8 reps 220 208 196 184 171
Load at 9 reps 212 200 188 177 165
Load at 10 reps 207 195 184 172 161

Heavy Mod + Mod Light+ Light

Max 307 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 276 261 246 230 215
Load at 2 reps 262 248 233 219 204
Load at 3 reps 257 243 228 214 200
Load at 4 reps 249 235 221 207 193
Load at 5 reps 240 227 214 200 187
Load at 6 reps 235 222 209 196 183
Load at 7 reps 229 217 204 191 178
Load at 8 reps 221 209 196 184 172
Load at 9 reps 213 201 189 177 165
Load at 10 reps 207 196 184 173 161

Heavy Mod + Mod Light+ Light

Max 308 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 277 262 246 231 216
 Load at 2 reps 263 249 234 219 205
Load at 3 reps 258 243 229 215 201
Load at 4 reps 249 236 222 208 194
Load at 5 reps 241 228 214 201 188
Load at 6 reps 236 223 209 196 183
Load at 7 reps 230 217 205 192 179
Load at 8 reps 222 209 197 185 172
Load at 9 reps 213 202 190 178 166
Load at 10 reps 208 196 185 173 162

Heavy Mod + Mod Light+ Light

Max 309 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 278 263 247 232 216
Load at 2 reps 264 250 235 220 205
Load at 3 reps 259 244 230 216 201
Load at 4 reps 250 236 222 209 195
Load at 5 reps 242 229 215 202 188
Load at 6 reps 236 223 210 197 184
Load at 7 reps 231 218 205 192 180
Load at 8 reps 222 210 198 185 173
Load at 9 reps 214 202 190 178 167
Load at 10 reps 209 197 185 174 162

Heavy Mod + Mod Light+ Light

Max 310 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 279 264 248 232 217
Load at 2 reps 265 250 236 221 206
Load at 3 reps 259 245 231 216 202
Load at 4 reps 251 237 223 209 195
Load at 5 reps 243 229 216 202 189
Load at 6 reps 237 224 211 198 184
Load at 7 reps 232 219 206 193 180
Load at 8 reps 223 211 198 186 174
Load at 9 reps 215 203 191 179 167
Load at 10 reps 209 198 186 174 163

Heavy Mod + Mod Light+ Light

Max 311 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 280 264 249 233 218
Load at 2 reps 266 251 236 222 207
Load at 3 reps 260 246 231 217 202
Load at 4 reps 252 238 224 210 196
Load at 5 reps 244 230 216 203 189
Load at 6 reps 238 225 211 198 185
Load at 7 reps 232 219 207 194 181
Load at 8 reps 224 211 199 187 174
 Load at 9 reps 216 204 192 180 168
Load at 10 reps 210 198 187 175 163

Heavy Mod + Mod Light+ Light

Max 312 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 281 265 250 234 218
Load at 2 reps 267 252 237 222 207
Load at 3 reps 261 247 232 218 203
Load at 4 reps 253 239 225 211 197
Load at 5 reps 244 231 217 204 190
Load at 6 reps 239 225 212 199 186
Load at 7 reps 233 220 207 194 181
Load at 8 reps 225 212 200 187 175
Load at 9 reps 216 204 192 180 168
Load at 10 reps 211 199 187 175 164

Heavy Mod + Mod Light+ Light

Max 313 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 282 266 250 235 219
Load at 2 reps 268 253 238 223 208
Load at 3 reps 262 247 233 218 204
Load at 4 reps 254 239 225 211 197
Load at 5 reps 245 231 218 204 191
Load at 6 reps 239 226 213 200 186
Load at 7 reps 234 221 208 195 182
Load at 8 reps 225 213 200 188 175
Load at 9 reps 217 205 193 181 169
Load at 10 reps 211 200 188 176 164

Heavy Mod + Mod Light+ Light

Max 314 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 283 267 251 235 220
Load at 2 reps 268 254 239 224 209
Load at 3 reps 263 248 234 219 204
Load at 4 reps 254 240 226 212 198
Load at 5 reps 246 232 219 205 191
Load at 6 reps 240 227 214 200 187
Load at 7 reps 235 222 208 195 182
Load at 8 reps 226 214 201 188 176
Load at 9 reps 218 206 193 181 169
Load at 10 reps 212 200 188 177 165

Heavy Mod + Mod Light+ Light

Max 315 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 284 268 252 236 220
Load at 2 reps 269 254 239 224 209
 Load at 3 reps 264 249 234 220 205
Load at 4 reps 255 241 227 213 198
Load at 5 reps 247 233 219 206 192
Load at 6 reps 241 228 214 201 187
Load at 7 reps 235 222 209 196 183
Load at 8 reps 227 214 202 189 176
Load at 9 reps 218 206 194 182 170
Load at 10 reps 213 201 189 177 165

Heavy Mod + Mod Light+ Light

Max 316 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 284 269 253 237 221
Load at 2 reps 270 255 240 225 210
Load at 3 reps 264 250 235 220 206
Load at 4 reps 256 242 228 213 199
Load at 5 reps 247 234 220 206 192
Load at 6 reps 242 228 215 201 188
Load at 7 reps 236 223 210 197 184
Load at 8 reps 228 215 202 190 177
Load at 9 reps 219 207 195 182 170
Load at 10 reps 213 201 190 178 166

Heavy Mod + Mod Light+ Light

Max 317 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 285 269 254 238 222
Load at 2 reps 271 256 241 226 211
Load at 3 reps 265 251 236 221 206
Load at 4 reps 257 243 228 214 200
Load at 5 reps 248 234 221 207 193
Load at 6 reps 243 229 216 202 189
Load at 7 reps 237 224 210 197 184
Load at 8 reps 228 216 203 190 178
Load at 9 reps 220 207 195 183 171
Load at 10 reps 214 202 190 178 166

Heavy Mod + Mod Light+ Light

Max 318 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 286 270 254 238 223
Load at 2 reps 272 257 242 227 211
Load at 3 reps 266 251 237 222 207
Load at 4 reps 258 243 229 215 200
Load at 5 reps 249 235 221 207 194
Load at 6 reps 243 230 216 203 189
Load at 7 reps 238 224 211 198 185
Load at 8 reps 229 216 204 191 178
Load at 9 reps 220 208 196 184 171
 Load at 10 reps 215 203 191 179 167

Heavy Mod + Mod Light+ Light

Max 319 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 287 271 255 239 223
Load at 2 reps 273 258 242 227 212
Load at 3 reps 267 252 237 223 208
Load at 4 reps 258 244 230 215 201
Load at 5 reps 250 236 222 208 194
Load at 6 reps 244 230 217 203 190
Load at 7 reps 238 225 212 199 185
Load at 8 reps 230 217 204 191 179
Load at 9 reps 221 209 197 184 172
Load at 10 reps 215 203 191 179 167

Heavy Mod + Mod Light+ Light

Max 320 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 288 272 256 240 224
Load at 2 reps 274 258 243 228 213
Load at 3 reps 268 253 238 223 208
Load at 4 reps 259 245 230 216 202
Load at 5 reps 251 237 223 209 195
Load at 6 reps 245 231 218 204 190
Load at 7 reps 239 226 212 199 186
Load at 8 reps 230 218 205 192 179
Load at 9 reps 222 209 197 185 172
Load at 10 reps 216 204 192 180 168

Heavy Mod + Mod Light+ Light

Max 321 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 289 273 257 241 225
Load at 2 reps 274 259 244 229 213
Load at 3 reps 269 254 239 224 209
Load at 4 reps 260 246 231 217 202
Load at 5 reps 251 237 223 209 195
Load at 6 reps 246 232 218 205 191
Load at 7 reps 240 226 213 200 187
Load at 8 reps 231 218 205 193 180
Load at 9 reps 222 210 198 185 173
Load at 10 reps 217 205 193 181 169

Heavy Mod + Mod Light+ Light

Max 322 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 290 274 258 241 225
Load at 2 reps 275 260 245 229 214
Load at 3 reps 270 255 240 225 210
 Load at 4 reps 261 246 232 217 203
Load at 5 reps 252 238 224 210 196
Load at 6 reps 246 233 219 205 192
Load at 7 reps 241 227 214 200 187
Load at 8 reps 232 219 206 193 180
Load at 9 reps 223 211 198 186 174
Load at 10 reps 217 205 193 181 169

Heavy Mod + Mod Light+ Light

Max 323 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 291 275 258 242 226
Load at 2 reps 276 261 245 230 215
Load at 3 reps 270 255 240 225 210
Load at 4 reps 262 247 233 218 203
Load at 5 reps 253 239 225 211 197
Load at 6 reps 247 233 220 206 192
Load at 7 reps 241 228 214 201 188
Load at 8 reps 233 220 207 194 181
Load at 9 reps 224 211 199 187 174
Load at 10 reps 218 206 194 182 170

Heavy Mod + Mod Light+ Light

Max 324 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 292 275 259 243 227
Load at 2 reps 277 262 246 231 215
Load at 3 reps 271 256 241 226 211
Load at 4 reps 262 248 233 219 204
Load at 5 reps 254 240 226 211 197
Load at 6 reps 248 234 220 207 193
Load at 7 reps 242 229 215 202 188
Load at 8 reps 233 220 207 194 181
Load at 9 reps 225 212 200 187 175
Load at 10 reps 219 207 194 182 170

Heavy Mod + Mod Light+ Light

Max 325 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 293 276 260 244 227
Load at 2 reps 278 262 247 232 216
Load at 3 reps 272 257 242 227 212
Load at 4 reps 263 249 234 219 205
Load at 5 reps 254 240 226 212 198
Load at 6 reps 249 235 221 207 193
Load at 7 reps 243 229 216 202 189
Load at 8 reps 234 221 208 195 182
Load at 9 reps 225 213 200 188 175
Load at 10 reps 219 207 195 183 171
 Heavy Mod + Mod Light+ Light
Max 326 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 293 277 261 244 228
Load at 2 reps 279 263 248 232 217
Load at 3 reps 273 258 243 227 212
Load at 4 reps 264 249 235 220 205
Load at 5 reps 255 241 227 213 199
Load at 6 reps 249 236 222 208 194
Load at 7 reps 244 230 216 203 189
Load at 8 reps 235 222 209 196 183
Load at 9 reps 226 213 201 188 176
Load at 10 reps 220 208 196 183 171

Heavy Mod + Mod Light+ Light

Max 327 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 294 278 262 245 229
Load at 2 reps 280 264 249 233 217
Load at 3 reps 274 258 243 228 213
Load at 4 reps 265 250 235 221 206
Load at 5 reps 256 242 228 213 199
Load at 6 reps 250 236 222 208 195
Load at 7 reps 244 231 217 204 190
Load at 8 reps 235 222 209 196 183
Load at 9 reps 227 214 201 189 176
Load at 10 reps 221 208 196 184 172

Heavy Mod + Mod Light+ Light

Max 328 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 295 279 262 246 230
Load at 2 reps 280 265 249 234 218
Load at 3 reps 275 259 244 229 214
Load at 4 reps 266 251 236 221 207
Load at 5 reps 257 243 228 214 200
Load at 6 reps 251 237 223 209 195
Load at 7 reps 245 231 218 204 191
Load at 8 reps 236 223 210 197 184
Load at 9 reps 227 215 202 189 177
Load at 10 reps 221 209 197 184 172

Heavy Mod + Mod Light+ Light

Max 329 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 296 280 263 247 230
Load at 2 reps 281 266 250 234 219
Load at 3 reps 275 260 245 229 214
Load at 4 reps 266 252 237 222 207
 Load at 5 reps 258 243 229 215 200
Load at 6 reps 252 238 224 210 196
Load at 7 reps 246 232 218 205 191
Load at 8 reps 237 224 211 197 184
Load at 9 reps 228 215 203 190 177
Load at 10 reps 222 210 197 185 173

Heavy Mod + Mod Light+ Light

Max 330 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 297 281 264 247 231
Load at 2 reps 282 266 251 235 219
Load at 3 reps 276 261 246 230 215
Load at 4 reps 267 252 238 223 208
Load at 5 reps 258 244 230 215 201
Load at 6 reps 252 238 224 210 196
Load at 7 reps 247 233 219 205 192
Load at 8 reps 238 224 211 198 185
Load at 9 reps 229 216 203 191 178
Load at 10 reps 223 210 198 186 173

Heavy Mod + Mod Light+ Light

Max 331 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 298 281 265 248 232
Load at 2 reps 283 267 252 236 220
Load at 3 reps 277 262 246 231 215
Load at 4 reps 268 253 238 223 209
Load at 5 reps 259 245 230 216 202
Load at 6 reps 253 239 225 211 197
Load at 7 reps 247 234 220 206 192
Load at 8 reps 238 225 212 199 185
Load at 9 reps 229 217 204 191 178
Load at 10 reps 223 211 199 186 174

Heavy Mod + Mod Light+ Light

Max 332 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 299 282 266 249 232
Load at 2 reps 284 268 252 237 221
Load at 3 reps 278 262 247 232 216
Load at 4 reps 269 254 239 224 209
Load at 5 reps 260 246 231 217 202
Load at 6 reps 254 240 226 212 198
Load at 7 reps 248 234 220 207 193
Load at 8 reps 239 226 212 199 186
Load at 9 reps 230 217 205 192 179
Load at 10 reps 224 212 199 187 174
 Heavy Mod + Mod Light+ Light
Max 333 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 300 283 266 250 233
Load at 2 reps 285 269 253 237 221
Load at 3 reps 279 263 248 232 217
Load at 4 reps 270 255 240 225 210
Load at 5 reps 261 246 232 217 203
Load at 6 reps 255 241 226 212 198
Load at 7 reps 249 235 221 207 193
Load at 8 reps 240 226 213 200 186
Load at 9 reps 231 218 205 192 179
Load at 10 reps 225 212 200 187 175

Heavy Mod + Mod Light+ Light

Max 334 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 301 284 267 250 234
Load at 2 reps 286 270 254 238 222
Load at 3 reps 280 264 248 233 217
Load at 4 reps 271 256 240 225 210
Load at 5 reps 262 247 232 218 203
Load at 6 reps 256 241 227 213 199
Load at 7 reps 249 236 222 208 194
Load at 8 reps 240 227 214 200 187
Load at 9 reps 231 219 206 193 180
Load at 10 reps 225 213 200 188 175

Heavy Mod + Mod Light+ Light

Max 335 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 302 285 268 251 234
Load at 2 reps 286 271 255 239 223
Load at 3 reps 280 265 249 234 218
Load at 4 reps 271 256 241 226 211
Load at 5 reps 262 248 233 219 204
Load at 6 reps 256 242 228 214 199
Load at 7 reps 250 236 222 209 195
Load at 8 reps 241 228 214 201 188
Load at 9 reps 232 219 206 193 181
Load at 10 reps 226 214 201 188 176

Heavy Mod + Mod Light+ Light

Max 336 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 302 286 269 252 235
Load at 2 reps 287 271 255 239 223
Load at 3 reps 281 266 250 234 219
Load at 4 reps 272 257 242 227 212
Load at 5 reps 263 248 234 219 205
 Load at 6 reps 257 243 228 214 200
Load at 7 reps 251 237 223 209 195
Load at 8 reps 242 228 215 202 188
Load at 9 reps 233 220 207 194 181
Load at 10 reps 227 214 202 189 176

Heavy Mod + Mod Light+ Light

Max 337 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 303 286 270 253 236
Load at 2 reps 288 272 256 240 224
Load at 3 reps 282 266 251 235 219
Load at 4 reps 273 258 243 227 212
Load at 5 reps 264 249 235 220 205
Load at 6 reps 258 243 229 215 201
Load at 7 reps 252 238 224 210 196
Load at 8 reps 243 229 216 202 189
Load at 9 reps 234 221 208 195 182
Load at 10 reps 227 215 202 190 177

Heavy Mod + Mod Light+ Light

Max 338 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 304 287 270 253 237
Load at 2 reps 289 273 257 241 225
Load at 3 reps 283 267 251 236 220
Load at 4 reps 274 259 243 228 213
Load at 5 reps 265 250 235 221 206
Load at 6 reps 259 244 230 215 201
Load at 7 reps 252 238 224 210 196
Load at 8 reps 243 230 216 203 189
Load at 9 reps 234 221 208 195 182
Load at 10 reps 228 215 203 190 177

Heavy Mod + Mod Light+ Light

Max 339 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 305 288 271 254 237
Load at 2 reps 290 274 258 242 225
Load at 3 reps 284 268 252 236 221
Load at 4 reps 275 259 244 229 214
Load at 5 reps 265 251 236 221 206
Load at 6 reps 259 245 231 216 202
Load at 7 reps 253 239 225 211 197
Load at 8 reps 244 231 217 203 190
Load at 9 reps 235 222 209 196 183
Load at 10 reps 229 216 203 191 178

Heavy Mod + Mod Light+ Light

Max 340 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 306 289 272 255 238
Load at 2 reps 291 275 258 242 226
Load at 3 reps 285 269 253 237 221
Load at 4 reps 275 260 245 229 214
Load at 5 reps 266 251 237 222 207
Load at 6 reps 260 246 231 217 202
Load at 7 reps 254 240 226 212 198
Load at 8 reps 245 231 218 204 190
Load at 9 reps 236 223 209 196 183
Load at 10 reps 230 217 204 191 178

Heavy Mod + Mod Light+ Light

Max 341 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 307 290 273 256 239
Load at 2 reps 292 275 259 243 227
Load at 3 reps 285 270 254 238 222
Load at 4 reps 276 261 246 230 215
Load at 5 reps 267 252 237 223 208
Load at 6 reps 261 246 232 217 203
Load at 7 reps 255 241 226 212 198
Load at 8 reps 246 232 218 205 191
Load at 9 reps 236 223 210 197 184
Load at 10 reps 230 217 205 192 179

Heavy Mod + Mod Light+ Light

Max 342 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 308 291 274 256 239
Load at 2 reps 292 276 260 244 227
Load at 3 reps 286 270 254 239 223
Load at 4 reps 277 262 246 231 215
Load at 5 reps 268 253 238 223 208
Load at 6 reps 262 247 233 218 203
Load at 7 reps 255 241 227 213 199
Load at 8 reps 246 233 219 205 192
Load at 9 reps 237 224 211 198 184
Load at 10 reps 231 218 205 192 180

Heavy Mod + Mod Light+ Light

Max 343 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 309 292 274 257 240
Load at 2 reps 293 277 261 244 228
Load at 3 reps 287 271 255 239 223
Load at 4 reps 278 262 247 232 216
Load at 5 reps 269 254 239 224 209
Load at 6 reps 262 248 233 219 204
 Load at 7 reps 256 242 228 214 199
Load at 8 reps 247 233 220 206 192
Load at 9 reps 238 224 211 198 185
Load at 10 reps 232 219 206 193 180

Heavy Mod + Mod Light+ Light

Max 344 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 310 292 275 258 241
Load at 2 reps 294 278 261 245 229
Load at 3 reps 288 272 256 240 224
Load at 4 reps 279 263 248 232 217
Load at 5 reps 269 254 239 224 209
Load at 6 reps 263 249 234 219 205
Load at 7 reps 257 243 228 214 200
Load at 8 reps 248 234 220 206 193
Load at 9 reps 238 225 212 199 185
Load at 10 reps 232 219 206 193 181

Heavy Mod + Mod Light+ Light

Max 345 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 311 293 276 259 241
Load at 2 reps 295 279 262 246 229
Load at 3 reps 289 273 257 241 225
Load at 4 reps 279 264 248 233 217
Load at 5 reps 270 255 240 225 210
Load at 6 reps 264 249 235 220 205
Load at 7 reps 258 243 229 215 200
Load at 8 reps 248 235 221 207 193
Load at 9 reps 239 226 213 199 186
Load at 10 reps 233 220 207 194 181

Heavy Mod + Mod Light+ Light

Max 346 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 311 294 277 259 242
Load at 2 reps 296 279 263 247 230
Load at 3 reps 290 274 257 241 225
Load at 4 reps 280 265 249 234 218
Load at 5 reps 271 256 241 226 211
Load at 6 reps 265 250 235 221 206
Load at 7 reps 258 244 230 215 201
Load at 8 reps 249 235 221 208 194
Load at 9 reps 240 226 213 200 186
Load at 10 reps 234 221 208 195 182

Heavy Mod + Mod Light+ Light

Max 347 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 312 295 278 260 243
Load at 2 reps 297 280 264 247 231
Load at 3 reps 290 274 258 242 226
Load at 4 reps 281 265 250 234 219
Load at 5 reps 272 257 242 226 211
Load at 6 reps 265 251 236 221 206
Load at 7 reps 259 245 230 216 202
Load at 8 reps 250 236 222 208 194
Load at 9 reps 240 227 214 200 187
Load at 10 reps 234 221 208 195 182

Heavy Mod + Mod Light+ Light

Max 348 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 313 296 278 261 244
Load at 2 reps 298 281 264 248 231
Load at 3 reps 291 275 259 243 227
Load at 4 reps 282 266 251 235 219
Load at 5 reps 272 257 242 227 212
Load at 6 reps 266 251 237 222 207
Load at 7 reps 260 246 231 217 202
Load at 8 reps 251 237 223 209 195
Load at 9 reps 241 228 214 201 188
Load at 10 reps 235 222 209 196 183

Heavy Mod + Mod Light+ Light

Max 349 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 314 297 279 262 244
Load at 2 reps 298 282 265 249 232
Load at 3 reps 292 276 260 243 227
Load at 4 reps 283 267 251 236 220
Load at 5 reps 273 258 243 228 213
Load at 6 reps 267 252 237 222 208
Load at 7 reps 261 246 232 217 203
Load at 8 reps 251 237 223 209 195
Load at 9 reps 242 228 215 202 188
Load at 10 reps 236 222 209 196 183

Heavy Mod + Mod Light+ Light

Max 350 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 315 298 280 262 245
Load at 2 reps 299 283 266 249 233
Load at 3 reps 293 277 260 244 228
Load at 4 reps 284 268 252 236 220
Load at 5 reps 274 259 244 228 213
Load at 6 reps 268 253 238 223 208
Load at 7 reps 261 247 232 218 203
 Load at 8 reps 252 238 224 210 196
Load at 9 reps 243 229 216 202 189
Load at 10 reps 236 223 210 197 184

Heavy Mod + Mod Light+ Light

Max 351 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 316 298 281 263 246
Load at 2 reps 300 283 267 250 233
Load at 3 reps 294 277 261 245 229
Load at 4 reps 284 269 253 237 221
Load at 5 reps 275 260 244 229 214
Load at 6 reps 269 254 239 224 209
Load at 7 reps 262 248 233 218 204
Load at 8 reps 253 239 225 211 197
Load at 9 reps 243 230 216 203 189
Load at 10 reps 237 224 211 197 184

Heavy Mod + Mod Light+ Light

Max 352 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 317 299 282 264 246
Load at 2 reps 301 284 268 251 234
Load at 3 reps 295 278 262 246 229
Load at 4 reps 285 269 253 238 222
Load at 5 reps 276 260 245 230 214
Load at 6 reps 269 254 239 224 209
Load at 7 reps 263 248 234 219 205
Load at 8 reps 253 239 225 211 197
Load at 9 reps 244 230 217 203 190
Load at 10 reps 238 224 211 198 185

Heavy Mod + Mod Light+ Light

Max 353 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 318 300 282 265 247
Load at 2 reps 302 285 268 252 235
Load at 3 reps 295 279 263 246 230
Load at 4 reps 286 270 254 238 222
Load at 5 reps 276 261 246 230 215
Load at 6 reps 270 255 240 225 210
Load at 7 reps 264 249 234 220 205
Load at 8 reps 254 240 226 212 198
Load at 9 reps 245 231 217 204 190
Load at 10 reps 238 225 212 199 185

Heavy Mod + Mod Light+ Light

Max 354 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 319 301 283 265 248
 Load at 2 reps 303 286 269 252 235
Load at 3 reps 296 280 263 247 230
Load at 4 reps 287 271 255 239 223
Load at 5 reps 277 262 246 231 216
Load at 6 reps 271 256 241 226 211
Load at 7 reps 264 250 235 220 206
Load at 8 reps 255 241 227 212 198
Load at 9 reps 245 232 218 204 191
Load at 10 reps 239 226 212 199 186

Heavy Mod + Mod Light+ Light

Max 355 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 320 302 284 266 248
Load at 2 reps 304 287 270 253 236
Load at 3 reps 297 281 264 248 231
Load at 4 reps 288 272 256 240 224
Load at 5 reps 278 263 247 232 216
Load at 6 reps 272 256 241 226 211
Load at 7 reps 265 250 236 221 206
Load at 8 reps 256 241 227 213 199
Load at 9 reps 246 232 219 205 191
Load at 10 reps 240 226 213 200 186

Heavy Mod + Mod Light+ Light

Max 356 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 320 303 285 267 249
Load at 2 reps 304 287 271 254 237
Load at 3 reps 298 281 265 248 232
Load at 4 reps 288 272 256 240 224
Load at 5 reps 279 263 248 232 217
Load at 6 reps 272 257 242 227 212
Load at 7 reps 266 251 236 222 207
Load at 8 reps 256 242 228 214 199
Load at 9 reps 247 233 219 206 192
Load at 10 reps 240 227 214 200 187

Heavy Mod + Mod Light+ Light

Max 357 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 321 303 286 268 250
Load at 2 reps 305 288 271 254 237
Load at 3 reps 299 282 266 249 232
Load at 4 reps 289 273 257 241 225
Load at 5 reps 280 264 248 233 217
Load at 6 reps 273 258 243 228 212
Load at 7 reps 267 252 237 222 207
Load at 8 reps 257 243 228 214 200
 Load at 9 reps 247 234 220 206 192
Load at 10 reps 241 228 214 201 187

Heavy Mod + Mod Light+ Light

Max 358 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 322 304 286 268 251
Load at 2 reps 306 289 272 255 238
Load at 3 reps 300 283 266 250 233
Load at 4 reps 290 274 258 242 226
Load at 5 reps 280 265 249 234 218
Load at 6 reps 274 259 243 228 213
Load at 7 reps 267 253 238 223 208
Load at 8 reps 258 243 229 215 200
Load at 9 reps 248 234 221 207 193
Load at 10 reps 242 228 215 201 188

Heavy Mod + Mod Light+ Light

Max 359 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 323 305 287 269 251
Load at 2 reps 307 290 273 256 239
Load at 3 reps 300 284 267 250 234
Load at 4 reps 291 275 258 242 226
Load at 5 reps 281 265 250 234 219
Load at 6 reps 275 259 244 229 214
Load at 7 reps 268 253 238 223 209
Load at 8 reps 258 244 230 215 201
Load at 9 reps 249 235 221 207 194
Load at 10 reps 242 229 215 202 188

Heavy Mod + Mod Light+ Light

Max 360 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 324 306 288 270 252
Load at 2 reps 308 291 274 256 239
Load at 3 reps 301 285 268 251 234
Load at 4 reps 292 275 259 243 227
Load at 5 reps 282 266 251 235 219
Load at 6 reps 275 260 245 229 214
Load at 7 reps 269 254 239 224 209
Load at 8 reps 259 245 230 216 202
Load at 9 reps 249 236 222 208 194
Load at 10 reps 243 229 216 202 189

Heavy Mod + Mod Light+ Light

Max 361 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 325 307 289 271 253
Load at 2 reps 309 292 274 257 240
 Load at 3 reps 302 285 269 252 235
Load at 4 reps 292 276 260 244 227
Load at 5 reps 283 267 251 236 220
Load at 6 reps 276 261 245 230 215
Load at 7 reps 270 255 240 225 210
Load at 8 reps 260 245 231 217 202
Load at 9 reps 250 236 222 208 195
Load at 10 reps 244 230 217 203 190

Heavy Mod + Mod Light+ Light

Max 362 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 326 308 290 271 253
Load at 2 reps 310 292 275 258 241
Load at 3 reps 303 286 269 252 236
Load at 4 reps 293 277 261 244 228
Load at 5 reps 283 268 252 236 220
Load at 6 reps 277 262 246 231 215
Load at 7 reps 270 255 240 225 210
Load at 8 reps 261 246 232 217 203
Load at 9 reps 251 237 223 209 195
Load at 10 reps 244 231 217 204 190

Heavy Mod + Mod Light+ Light

Max 363 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 327 309 290 272 254
Load at 2 reps 310 293 276 259 241
Load at 3 reps 304 287 270 253 236
Load at 4 reps 294 278 261 245 229
Load at 5 reps 284 268 253 237 221
Load at 6 reps 278 262 247 231 216
Load at 7 reps 271 256 241 226 211
Load at 8 reps 261 247 232 218 203
Load at 9 reps 252 238 224 210 196
Load at 10 reps 245 231 218 204 191

Heavy Mod + Mod Light+ Light

Max 364 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 328 309 291 273 255
Load at 2 reps 311 294 277 259 242
Load at 3 reps 305 288 271 254 237
Load at 4 reps 295 278 262 246 229
Load at 5 reps 285 269 253 238 222
Load at 6 reps 278 263 248 232 217
Load at 7 reps 272 257 242 227 211
Load at 8 reps 262 248 233 218 204
Load at 9 reps 252 238 224 210 196
 Load at 10 reps 246 232 218 205 191

Heavy Mod + Mod Light+ Light

Max 365 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 329 310 292 274 255
Load at 2 reps 312 295 277 260 243
Load at 3 reps 306 289 272 255 238
Load at 4 reps 296 279 263 246 230
Load at 5 reps 286 270 254 238 222
Load at 6 reps 279 264 248 233 217
Load at 7 reps 273 258 242 227 212
Load at 8 reps 263 248 234 219 204
Load at 9 reps 253 239 225 211 197
Load at 10 reps 246 233 219 205 192

Heavy Mod + Mod Light+ Light

Max 366 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 329 311 293 274 256
Load at 2 reps 313 296 278 261 243
Load at 3 reps 306 289 272 255 238
Load at 4 reps 296 280 264 247 231
Load at 5 reps 287 271 255 239 223
Load at 6 reps 280 264 249 233 218
Load at 7 reps 273 258 243 228 213
Load at 8 reps 264 249 234 220 205
Load at 9 reps 254 240 225 211 197
Load at 10 reps 247 233 220 206 192

Heavy Mod + Mod Light+ Light

Max 367 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 330 312 294 275 257
Load at 2 reps 314 296 279 261 244
Load at 3 reps 307 290 273 256 239
Load at 4 reps 297 281 264 248 231
Load at 5 reps 287 271 255 239 224
Load at 6 reps 281 265 250 234 218
Load at 7 reps 274 259 244 228 213
Load at 8 reps 264 250 235 220 206
Load at 9 reps 254 240 226 212 198
Load at 10 reps 248 234 220 206 193

Heavy Mod + Mod Light+ Light

Max 368 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 331 313 294 276 258
Load at 2 reps 315 297 280 262 245
Load at 3 reps 308 291 274 257 240
 Load at 4 reps 298 282 265 248 232
Load at 5 reps 288 272 256 240 224
Load at 6 reps 282 266 250 235 219
Load at 7 reps 275 260 244 229 214
Load at 8 reps 265 250 236 221 206
Load at 9 reps 255 241 227 213 198
Load at 10 reps 248 235 221 207 193

Heavy Mod + Mod Light+ Light

Max 369 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 332 314 295 277 258
Load at 2 reps 315 298 280 263 245
Load at 3 reps 309 292 275 257 240
Load at 4 reps 299 282 266 249 232
Load at 5 reps 289 273 257 241 225
Load at 6 reps 282 267 251 235 220
Load at 7 reps 276 260 245 230 214
Load at 8 reps 266 251 236 221 207
Load at 9 reps 256 242 227 213 199
Load at 10 reps 249 235 221 208 194

Heavy Mod + Mod Light+ Light

Max 370 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 333 315 296 277 259
Load at 2 reps 316 299 281 264 246
Load at 3 reps 310 292 275 258 241
Load at 4 reps 300 283 266 250 233
Load at 5 reps 290 274 258 241 225
Load at 6 reps 283 267 252 236 220
Load at 7 reps 276 261 246 230 215
Load at 8 reps 266 252 237 222 207
Load at 9 reps 256 242 228 214 199
Load at 10 reps 250 236 222 208 194

Heavy Mod + Mod Light+ Light

Max 371 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 334 315 297 278 260
Load at 2 reps 317 300 282 264 247
Load at 3 reps 311 293 276 259 242
Load at 4 reps 301 284 267 250 234
Load at 5 reps 290 274 258 242 226
Load at 6 reps 284 268 252 237 221
Load at 7 reps 277 262 246 231 216
Load at 8 reps 267 252 237 223 208
Load at 9 reps 257 243 229 214 200
Load at 10 reps 250 237 223 209 195
 Heavy Mod + Mod Light+ Light
Max 372 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 335 316 298 279 260
Load at 2 reps 318 300 283 265 247
Load at 3 reps 311 294 277 259 242
Load at 4 reps 301 285 268 251 234
Load at 5 reps 291 275 259 243 227
Load at 6 reps 285 269 253 237 221
Load at 7 reps 278 262 247 232 216
Load at 8 reps 268 253 238 223 208
Load at 9 reps 258 243 229 215 201
Load at 10 reps 251 237 223 209 195

Heavy Mod + Mod Light+ Light

Max 373 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 336 317 298 280 261
Load at 2 reps 319 301 283 266 248
Load at 3 reps 312 295 278 260 243
Load at 4 reps 302 285 269 252 235
Load at 5 reps 292 276 260 243 227
Load at 6 reps 285 269 254 238 222
Load at 7 reps 279 263 248 232 217
Load at 8 reps 269 254 239 224 209
Load at 9 reps 258 244 230 215 201
Load at 10 reps 252 238 224 210 196

Heavy Mod + Mod Light+ Light

Max 374 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 337 318 299 280 262
Load at 2 reps 320 302 284 266 249
Load at 3 reps 313 296 278 261 243
Load at 4 reps 303 286 269 252 236
Load at 5 reps 293 277 260 244 228
Load at 6 reps 286 270 254 238 223
Load at 7 reps 279 264 248 233 217
Load at 8 reps 269 254 239 224 209
Load at 9 reps 259 245 230 216 202
Load at 10 reps 252 238 224 210 196

Heavy Mod + Mod Light+ Light

Max 375 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 338 319 300 281 262
Load at 2 reps 321 303 285 267 249
Load at 3 reps 314 296 279 262 244
Load at 4 reps 304 287 270 253 236
 Load at 5 reps 294 277 261 245 228
Load at 6 reps 287 271 255 239 223
Load at 7 reps 280 265 249 233 218
Load at 8 reps 270 255 240 225 210
Load at 9 reps 260 245 231 217 202
Load at 10 reps 253 239 225 211 197

Heavy Mod + Mod Light+ Light

Max 376 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 338 320 301 282 263
Load at 2 reps 321 304 286 268 250
Load at 3 reps 315 297 280 262 245
Load at 4 reps 305 288 271 254 237
Load at 5 reps 294 278 262 245 229
Load at 6 reps 288 272 256 240 224
Load at 7 reps 281 265 250 234 218
Load at 8 reps 271 256 241 226 211
Load at 9 reps 261 246 232 217 203
Load at 10 reps 254 240 226 211 197

Heavy Mod + Mod Light+ Light

Max 377 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 339 320 302 283 264
Load at 2 reps 322 304 287 269 251
Load at 3 reps 316 298 280 263 245
Load at 4 reps 305 288 271 254 238
Load at 5 reps 295 279 262 246 230
Load at 6 reps 288 272 256 240 224
Load at 7 reps 282 266 250 235 219
Load at 8 reps 271 256 241 226 211
Load at 9 reps 261 247 232 218 203
Load at 10 reps 254 240 226 212 198

Heavy Mod + Mod Light+ Light

Max 378 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 340 321 302 283 265
Load at 2 reps 323 305 287 269 251
Load at 3 reps 316 299 281 264 246
Load at 4 reps 306 289 272 255 238
Load at 5 reps 296 280 263 247 230
Load at 6 reps 289 273 257 241 225
Load at 7 reps 282 267 251 235 220
Load at 8 reps 272 257 242 227 212
Load at 9 reps 262 247 233 218 204
Load at 10 reps 255 241 227 213 198
 Heavy Mod + Mod Light+ Light
Max 379 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 341 322 303 284 265
Load at 2 reps 324 306 288 270 252
Load at 3 reps 317 300 282 264 247
Load at 4 reps 307 290 273 256 239
Load at 5 reps 297 280 264 247 231
Load at 6 reps 290 274 258 242 226
Load at 7 reps 283 267 252 236 220
Load at 8 reps 273 258 243 227 212
Load at 9 reps 263 248 233 219 204
Load at 10 reps 256 242 227 213 199

Heavy Mod + Mod Light+ Light

Max 380 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 342 323 304 285 266
Load at 2 reps 325 307 289 271 253
Load at 3 reps 318 300 283 265 247
Load at 4 reps 308 291 274 257 239
Load at 5 reps 298 281 264 248 231
Load at 6 reps 291 275 258 242 226
Load at 7 reps 284 268 252 237 221
Load at 8 reps 274 258 243 228 213
Load at 9 reps 263 249 234 219 205
Load at 10 reps 257 242 228 214 199

Heavy Mod + Mod Light+ Light

Max 381 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 343 324 305 286 267
Load at 2 reps 326 308 290 271 253
Load at 3 reps 319 301 283 266 248
Load at 4 reps 309 291 274 257 240
Load at 5 reps 298 282 265 249 232
Load at 6 reps 291 275 259 243 227
Load at 7 reps 285 269 253 237 221
Load at 8 reps 274 259 244 229 213
Load at 9 reps 264 249 235 220 205
Load at 10 reps 257 243 229 214 200

Heavy Mod + Mod Light+ Light

Max 382 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 344 325 306 286 267
Load at 2 reps 327 308 290 272 254
Load at 3 reps 320 302 284 266 249
Load at 4 reps 309 292 275 258 241
Load at 5 reps 299 282 266 249 233
 Load at 6 reps 292 276 260 244 227
Load at 7 reps 285 270 254 238 222
Load at 8 reps 275 260 244 229 214
Load at 9 reps 265 250 235 221 206
Load at 10 reps 258 244 229 215 201

Heavy Mod + Mod Light+ Light

Max 383 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 345 326 306 287 268
Load at 2 reps 327 309 291 273 255
Load at 3 reps 321 303 285 267 249
Load at 4 reps 310 293 276 259 241
Load at 5 reps 300 283 267 250 233
Load at 6 reps 293 277 260 244 228
Load at 7 reps 286 270 254 238 223
Load at 8 reps 276 260 245 230 214
Load at 9 reps 265 251 236 221 206
Load at 10 reps 259 244 230 215 201

Heavy Mod + Mod Light+ Light

Max 384 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 346 326 307 288 269
Load at 2 reps 328 310 292 274 255
Load at 3 reps 321 304 286 268 250
Load at 4 reps 311 294 276 259 242
Load at 5 reps 301 284 267 251 234
Load at 6 reps 294 277 261 245 228
Load at 7 reps 287 271 255 239 223
Load at 8 reps 276 261 246 230 215
Load at 9 reps 266 251 237 222 207
Load at 10 reps 259 245 230 216 202

Heavy Mod + Mod Light+ Light

Max 385 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 347 327 308 289 269
Load at 2 reps 329 311 293 274 256
Load at 3 reps 322 304 286 269 251
Load at 4 reps 312 295 277 260 243
Load at 5 reps 301 285 268 251 234
Load at 6 reps 295 278 262 245 229
Load at 7 reps 288 272 256 240 224
Load at 8 reps 277 262 246 231 216
Load at 9 reps 267 252 237 222 208
Load at 10 reps 260 245 231 217 202

Heavy Mod + Mod Light+ Light

Max 386 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 347 328 309 289 270
Load at 2 reps 330 312 293 275 257
Load at 3 reps 323 305 287 269 251
Load at 4 reps 313 295 278 261 243
Load at 5 reps 302 285 269 252 235
Load at 6 reps 295 279 262 246 230
Load at 7 reps 288 272 256 240 224
Load at 8 reps 278 262 247 232 216
Load at 9 reps 267 253 238 223 208
Load at 10 reps 261 246 232 217 203

Heavy Mod + Mod Light+ Light

Max 387 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 348 329 310 290 271
Load at 2 reps 331 313 294 276 257
Load at 3 reps 324 306 288 270 252
Load at 4 reps 313 296 279 261 244
Load at 5 reps 303 286 269 253 236
Load at 6 reps 296 280 263 247 230
Load at 7 reps 289 273 257 241 225
Load at 8 reps 279 263 248 232 217
Load at 9 reps 268 253 238 223 209
Load at 10 reps 261 247 232 218 203

Heavy Mod + Mod Light+ Light

Max 388 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 349 330 310 291 272
Load at 2 reps 332 313 295 276 258
Load at 3 reps 325 307 289 271 253
Load at 4 reps 314 297 279 262 244
Load at 5 reps 304 287 270 253 236
Load at 6 reps 297 280 264 247 231
Load at 7 reps 290 274 258 242 225
Load at 8 reps 279 264 248 233 217
Load at 9 reps 269 254 239 224 209
Load at 10 reps 262 247 233 218 204

Heavy Mod + Mod Light+ Light

Max 389 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 350 331 311 292 272
Load at 2 reps 333 314 296 277 259
Load at 3 reps 326 308 289 271 253
Load at 4 reps 315 298 280 263 245
Load at 5 reps 305 288 271 254 237
Load at 6 reps 298 281 265 248 231
 Load at 7 reps 291 274 258 242 226
Load at 8 reps 280 265 249 233 218
Load at 9 reps 270 255 240 225 210
Load at 10 reps 263 248 233 219 204

Heavy Mod + Mod Light+ Light

Max 390 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 351 332 312 292 273
Load at 2 reps 333 315 296 278 259
Load at 3 reps 326 308 290 272 254
Load at 4 reps 316 298 281 263 246
Load at 5 reps 305 288 271 254 238
Load at 6 reps 298 282 265 249 232
Load at 7 reps 291 275 259 243 227
Load at 8 reps 281 265 250 234 218
Load at 9 reps 270 255 240 225 210
Load at 10 reps 263 249 234 219 205

Heavy Mod + Mod Light+ Light

Max 391 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 352 332 313 293 274
Load at 2 reps 334 316 297 279 260
Load at 3 reps 327 309 291 273 255
Load at 4 reps 317 299 282 264 246
Load at 5 reps 306 289 272 255 238
Load at 6 reps 299 282 266 249 233
Load at 7 reps 292 276 260 243 227
Load at 8 reps 282 266 250 235 219
Load at 9 reps 271 256 241 226 211
Load at 10 reps 264 249 235 220 205

Heavy Mod + Mod Light+ Light

Max 392 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 353 333 314 294 274
Load at 2 reps 335 317 298 279 261
Load at 3 reps 328 310 292 273 255
Load at 4 reps 318 300 282 265 247
Load at 5 reps 307 290 273 256 239
Load at 6 reps 300 283 267 250 233
Load at 7 reps 293 277 260 244 228
Load at 8 reps 282 267 251 235 220
Load at 9 reps 272 257 241 226 211
Load at 10 reps 265 250 235 220 206

Heavy Mod + Mod Light+ Light

Max 393 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 354 334 314 295 275
Load at 2 reps 336 317 299 280 261
Load at 3 reps 329 311 292 274 256
Load at 4 reps 318 301 283 265 248
Load at 5 reps 308 291 274 256 239
Load at 6 reps 301 284 267 251 234
Load at 7 reps 294 277 261 245 228
Load at 8 reps 283 267 252 236 220
Load at 9 reps 272 257 242 227 212
Load at 10 reps 265 251 236 221 206

Heavy Mod + Mod Light+ Light

Max 394 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 355 335 315 295 276
Load at 2 reps 337 318 299 281 262
Load at 3 reps 330 311 293 275 256
Load at 4 reps 319 301 284 266 248
Load at 5 reps 309 291 274 257 240
Load at 6 reps 301 285 268 251 234
Load at 7 reps 294 278 262 245 229
Load at 8 reps 284 268 252 236 221
Load at 9 reps 273 258 243 228 212
Load at 10 reps 266 251 236 222 207

Heavy Mod + Mod Light+ Light

Max 395 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 356 336 316 296 276
Load at 2 reps 338 319 300 281 263
Load at 3 reps 331 312 294 276 257
Load at 4 reps 320 302 284 267 249
Load at 5 reps 309 292 275 258 241
Load at 6 reps 302 285 269 252 235
Load at 7 reps 295 279 262 246 229
Load at 8 reps 284 269 253 237 221
Load at 9 reps 274 259 243 228 213
Load at 10 reps 267 252 237 222 207

Heavy Mod + Mod Light+ Light

Max 396 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 356 337 317 297 277
Load at 2 reps 339 320 301 282 263
Load at 3 reps 331 313 295 276 258
Load at 4 reps 321 303 285 267 249
Load at 5 reps 310 293 276 258 241
Load at 6 reps 303 286 269 252 236
Load at 7 reps 296 279 263 247 230
 Load at 8 reps 285 269 253 238 222
Load at 9 reps 274 259 244 229 213
Load at 10 reps 267 252 238 223 208

Heavy Mod + Mod Light+ Light

Max 397 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 357 337 318 298 278
Load at 2 reps 339 321 302 283 264
Load at 3 reps 332 314 295 277 258
Load at 4 reps 322 304 286 268 250
Load at 5 reps 311 294 276 259 242
Load at 6 reps 304 287 270 253 236
Load at 7 reps 297 280 264 247 231
Load at 8 reps 286 270 254 238 222
Load at 9 reps 275 260 245 229 214
Load at 10 reps 268 253 238 223 208

Heavy Mod + Mod Light+ Light

Max 398 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 358 338 318 298 279
Load at 2 reps 340 321 302 284 265
Load at 3 reps 333 315 296 278 259
Load at 4 reps 322 304 287 269 251
Load at 5 reps 312 294 277 260 242
Load at 6 reps 304 288 271 254 237
Load at 7 reps 297 281 264 248 231
Load at 8 reps 287 271 255 239 223
Load at 9 reps 276 260 245 230 215
Load at 10 reps 269 254 239 224 209

Heavy Mod + Mod Light+ Light

Max 399 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 359 339 319 299 279
Load at 2 reps 341 322 303 284 265
Load at 3 reps 334 315 297 278 260
Load at 4 reps 323 305 287 269 251
Load at 5 reps 312 295 278 260 243
Load at 6 reps 305 288 271 254 237
Load at 7 reps 298 281 265 248 232
Load at 8 reps 287 271 255 239 223
Load at 9 reps 277 261 246 230 215
Load at 10 reps 269 254 239 224 209

Heavy Mod + Mod Light+ Light

Max 400 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 360 340 320 300 280
 Load at 2 reps 342 323 304 285 266
Load at 3 reps 335 316 298 279 260
Load at 4 reps 324 306 288 270 252
Load at 5 reps 313 296 278 261 244
Load at 6 reps 306 289 272 255 238
Load at 7 reps 299 282 266 249 232
Load at 8 reps 288 272 256 240 224
Load at 9 reps 277 262 246 231 216
Load at 10 reps 270 255 240 225 210

Heavy Mod + Mod Light+ Light

Max 401 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 361 341 321 301 281
Load at 2 reps 343 324 305 286 267
Load at 3 reps 336 317 298 280 261
Load at 4 reps 325 307 289 271 253
Load at 5 reps 314 297 279 262 244
Load at 6 reps 307 290 273 256 239
Load at 7 reps 300 283 266 250 233
Load at 8 reps 289 273 257 241 225
Load at 9 reps 278 262 247 232 216
Load at 10 reps 271 256 241 226 211

Heavy Mod + Mod Light+ Light

Max 402 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 362 342 322 301 281
Load at 2 reps 344 325 306 286 267
Load at 3 reps 336 318 299 280 262
Load at 4 reps 326 308 289 271 253
Load at 5 reps 315 297 280 262 245
Load at 6 reps 308 290 273 256 239
Load at 7 reps 300 284 267 250 234
Load at 8 reps 289 273 257 241 225
Load at 9 reps 279 263 248 232 217
Load at 10 reps 271 256 241 226 211

Heavy Mod + Mod Light+ Light

Max 403 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 363 343 322 302 282
Load at 2 reps 345 325 306 287 268
Load at 3 reps 337 319 300 281 262
Load at 4 reps 326 308 290 272 254
Load at 5 reps 316 298 280 263 245
Load at 6 reps 308 291 274 257 240
Load at 7 reps 301 284 268 251 234
Load at 8 reps 290 274 258 242 226
 Load at 9 reps 279 264 248 233 217
Load at 10 reps 272 257 242 227 212

Heavy Mod + Mod Light+ Light

Max 404 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 364 343 323 303 283
Load at 2 reps 345 326 307 288 269
Load at 3 reps 338 319 301 282 263
Load at 4 reps 327 309 291 273 255
Load at 5 reps 316 299 281 264 246
Load at 6 reps 309 292 275 258 240
Load at 7 reps 302 285 268 251 235
Load at 8 reps 291 275 259 242 226
Load at 9 reps 280 264 249 233 218
Load at 10 reps 273 258 242 227 212

Heavy Mod + Mod Light+ Light

Max 405 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 365 344 324 304 283
Load at 2 reps 346 327 308 289 269
Load at 3 reps 339 320 301 282 264
Load at 4 reps 328 310 292 273 255
Load at 5 reps 317 299 282 264 247
Load at 6 reps 310 293 275 258 241
Load at 7 reps 303 286 269 252 235
Load at 8 reps 292 275 259 243 227
Load at 9 reps 281 265 249 234 218
Load at 10 reps 273 258 243 228 213

Heavy Mod + Mod Light+ Light

Max 406 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 365 345 325 304 284
Load at 2 reps 347 328 309 289 270
Load at 3 reps 340 321 302 283 264
Load at 4 reps 329 311 292 274 256
Load at 5 reps 318 300 283 265 247
Load at 6 reps 311 293 276 259 242
Load at 7 reps 303 286 270 253 236
Load at 8 reps 292 276 260 244 227
Load at 9 reps 281 266 250 234 219
Load at 10 reps 274 259 244 228 213

Heavy Mod + Mod Light+ Light

Max 407 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 366 346 326 305 285
Load at 2 reps 348 329 309 290 271
 Load at 3 reps 341 322 303 284 265
Load at 4 reps 330 311 293 275 256
Load at 5 reps 319 301 283 266 248
Load at 6 reps 311 294 277 259 242
Load at 7 reps 304 287 270 253 236
Load at 8 reps 293 277 260 244 228
Load at 9 reps 282 266 251 235 219
Load at 10 reps 275 259 244 229 214

Heavy Mod + Mod Light+ Light

Max 408 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 367 347 326 306 286
Load at 2 reps 349 329 310 291 271
Load at 3 reps 341 323 304 285 266
Load at 4 reps 330 312 294 275 257
Load at 5 reps 319 302 284 266 248
Load at 6 reps 312 295 277 260 243
Load at 7 reps 305 288 271 254 237
Load at 8 reps 294 277 261 245 228
Load at 9 reps 283 267 251 236 220
Load at 10 reps 275 260 245 229 214

Heavy Mod + Mod Light+ Light

Max 409 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 368 348 327 307 286
Load at 2 reps 350 330 311 291 272
Load at 3 reps 342 323 304 285 266
Load at 4 reps 331 313 294 276 258
Load at 5 reps 320 302 285 267 249
Load at 6 reps 313 296 278 261 243
Load at 7 reps 306 289 272 255 238
Load at 8 reps 294 278 262 245 229
Load at 9 reps 283 268 252 236 220
Load at 10 reps 276 261 245 230 215

Heavy Mod + Mod Light+ Light

Max 410 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 369 349 328 307 287
Load at 2 reps 351 331 312 292 273
Load at 3 reps 343 324 305 286 267
Load at 4 reps 332 314 295 277 258
Load at 5 reps 321 303 285 268 250
Load at 6 reps 314 296 279 261 244
Load at 7 reps 306 289 272 255 238
Load at 8 reps 295 279 262 246 230
Load at 9 reps 284 268 253 237 221
 Load at 10 reps 277 261 246 231 215

Heavy Mod + Mod Light+ Light

Max 411 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 370 349 329 308 288
Load at 2 reps 351 332 312 293 273
Load at 3 reps 344 325 306 287 268
Load at 4 reps 333 314 296 277 259
Load at 5 reps 322 304 286 268 250
Load at 6 reps 314 297 279 262 245
Load at 7 reps 307 290 273 256 239
Load at 8 reps 296 279 263 247 230
Load at 9 reps 285 269 253 237 222
Load at 10 reps 277 262 247 231 216

Heavy Mod + Mod Light+ Light

Max 412 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 371 350 330 309 288
Load at 2 reps 352 333 313 294 274
Load at 3 reps 345 326 307 287 268
Load at 4 reps 334 315 297 278 260
Load at 5 reps 323 305 287 269 251
Load at 6 reps 315 298 280 263 245
Load at 7 reps 308 291 274 256 239
Load at 8 reps 297 280 264 247 231
Load at 9 reps 286 270 254 238 222
Load at 10 reps 278 263 247 232 216

Heavy Mod + Mod Light+ Light

Max 413 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 372 351 330 310 289
Load at 2 reps 353 333 314 294 275
Load at 3 reps 346 326 307 288 269
Load at 4 reps 335 316 297 279 260
Load at 5 reps 323 305 287 269 252
Load at 6 reps 316 298 281 263 246
Load at 7 reps 309 291 274 257 240
Load at 8 reps 297 281 264 248 231
Load at 9 reps 286 270 254 239 223
Load at 10 reps 279 263 248 232 217

Heavy Mod + Mod Light+ Light

Max 414 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 373 352 331 310 290
Load at 2 reps 354 334 315 295 275
Load at 3 reps 347 327 308 289 270
 Load at 4 reps 335 317 298 279 261
Load at 5 reps 324 306 288 270 252
Load at 6 reps 317 299 282 264 246
Load at 7 reps 309 292 275 258 241
Load at 8 reps 298 282 265 248 232
Load at 9 reps 287 271 255 239 223
Load at 10 reps 279 264 248 233 217

Heavy Mod + Mod Light+ Light

Max 415 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 374 353 332 311 290
Load at 2 reps 355 335 315 296 276
Load at 3 reps 347 328 309 289 270
Load at 4 reps 336 317 299 280 261
Load at 5 reps 325 307 289 271 253
Load at 6 reps 317 300 282 265 247
Load at 7 reps 310 293 276 258 241
Load at 8 reps 299 282 266 249 232
Load at 9 reps 288 272 256 240 224
Load at 10 reps 280 265 249 233 218

Heavy Mod + Mod Light+ Light

Max 416 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 374 354 333 312 291
Load at 2 reps 356 336 316 296 277
Load at 3 reps 348 329 310 290 271
Load at 4 reps 337 318 300 281 262
Load at 5 reps 326 308 290 271 253
Load at 6 reps 318 301 283 265 248
Load at 7 reps 311 293 276 259 242
Load at 8 reps 300 283 266 250 233
Load at 9 reps 288 272 256 240 224
Load at 10 reps 281 265 250 234 218

Heavy Mod + Mod Light+ Light

Max 417 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 375 354 334 313 292
Load at 2 reps 357 337 317 297 277
Load at 3 reps 349 330 310 291 271
Load at 4 reps 338 319 300 281 263
Load at 5 reps 327 308 290 272 254
Load at 6 reps 319 301 284 266 248
Load at 7 reps 311 294 277 260 242
Load at 8 reps 300 284 267 250 234
Load at 9 reps 289 273 257 241 225
Load at 10 reps 281 266 250 235 219
 Heavy Mod + Mod Light+ Light
Max 418 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 376 355 334 313 293
Load at 2 reps 357 338 318 298 278
Load at 3 reps 350 330 311 292 272
Load at 4 reps 339 320 301 282 263
Load at 5 reps 327 309 291 273 255
Load at 6 reps 320 302 284 266 249
Load at 7 reps 312 295 278 260 243
Load at 8 reps 301 284 268 251 234
Load at 9 reps 290 274 257 241 225
Load at 10 reps 282 266 251 235 219

Heavy Mod + Mod Light+ Light

Max 419 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 377 356 335 314 293
Load at 2 reps 358 338 318 299 279
Load at 3 reps 351 331 312 292 273
Load at 4 reps 339 321 302 283 264
Load at 5 reps 328 310 292 273 255
Load at 6 reps 321 303 285 267 249
Load at 7 reps 313 296 278 261 243
Load at 8 reps 302 285 268 251 235
Load at 9 reps 290 274 258 242 226
Load at 10 reps 283 267 251 236 220

Heavy Mod + Mod Light+ Light

Max 420 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 378 357 336 315 294
Load at 2 reps 359 339 319 299 279
Load at 3 reps 352 332 312 293 273
Load at 4 reps 340 321 302 284 265
Load at 5 reps 329 311 292 274 256
Load at 6 reps 321 303 286 268 250
Load at 7 reps 314 296 279 261 244
Load at 8 reps 302 286 269 252 235
Load at 9 reps 291 275 259 243 226
Load at 10 reps 284 268 252 236 220

Heavy Mod + Mod Light+ Light

Max 421 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 379 358 337 316 295
Load at 2 reps 360 340 320 300 280
Load at 3 reps 352 333 313 294 274
Load at 4 reps 341 322 303 284 265
 Load at 5 reps 330 311 293 275 256
Load at 6 reps 322 304 286 268 250
Load at 7 reps 314 297 280 262 245
Load at 8 reps 303 286 269 253 236
Load at 9 reps 292 276 259 243 227
Load at 10 reps 284 268 253 237 221

Heavy Mod + Mod Light+ Light

Max 422 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 380 359 338 316 295
Load at 2 reps 361 341 321 301 281
Load at 3 reps 353 334 314 294 275
Load at 4 reps 342 323 304 285 266
Load at 5 reps 330 312 294 275 257
Load at 6 reps 323 305 287 269 251
Load at 7 reps 315 298 280 263 245
Load at 8 reps 304 287 270 253 236
Load at 9 reps 292 276 260 244 227
Load at 10 reps 285 269 253 237 222

Heavy Mod + Mod Light+ Light

Max 423 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 381 360 338 317 296
Load at 2 reps 362 342 321 301 281
Load at 3 reps 354 334 315 295 275
Load at 4 reps 343 324 305 286 266
Load at 5 reps 331 313 294 276 258
Load at 6 reps 324 306 288 270 252
Load at 7 reps 316 298 281 263 246
Load at 8 reps 305 288 271 254 237
Load at 9 reps 293 277 261 244 228
Load at 10 reps 286 270 254 238 222

Heavy Mod + Mod Light+ Light

Max 424 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 382 360 339 318 297
Load at 2 reps 363 342 322 302 282
Load at 3 reps 355 335 315 296 276
Load at 4 reps 343 324 305 286 267
Load at 5 reps 332 314 295 277 258
Load at 6 reps 324 306 288 270 252
Load at 7 reps 317 299 282 264 246
Load at 8 reps 305 288 271 254 237
Load at 9 reps 294 278 261 245 229
Load at 10 reps 286 270 254 238 223
 Heavy Mod + Mod Light+ Light
Max 425 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 383 361 340 319 297
Load at 2 reps 363 343 323 303 283
Load at 3 reps 356 336 316 296 277
Load at 4 reps 344 325 306 287 268
Load at 5 reps 333 314 296 277 259
Load at 6 reps 325 307 289 271 253
Load at 7 reps 317 300 282 265 247
Load at 8 reps 306 289 272 255 238
Load at 9 reps 295 278 262 245 229
Load at 10 reps 287 271 255 239 223

Heavy Mod + Mod Light+ Light

Max 426 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 383 362 341 319 298
Load at 2 reps 364 344 324 304 283
Load at 3 reps 357 337 317 297 277
Load at 4 reps 345 326 307 288 268
Load at 5 reps 334 315 296 278 259
Load at 6 reps 326 308 290 272 253
Load at 7 reps 318 301 283 265 248
Load at 8 reps 307 290 273 256 239
Load at 9 reps 295 279 262 246 230
Load at 10 reps 288 272 256 240 224

Heavy Mod + Mod Light+ Light

Max 427 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 384 363 342 320 299
Load at 2 reps 365 345 325 304 284
Load at 3 reps 357 338 318 298 278
Load at 4 reps 346 327 307 288 269
Load at 5 reps 334 316 297 279 260
Load at 6 reps 327 309 290 272 254
Load at 7 reps 319 301 284 266 248
Load at 8 reps 307 290 273 256 239
Load at 9 reps 296 279 263 247 230
Load at 10 reps 288 272 256 240 224

Heavy Mod + Mod Light+ Light

Max 428 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 385 364 342 321 300
Load at 2 reps 366 346 325 305 285
Load at 3 reps 358 338 318 299 279
Load at 4 reps 347 327 308 289 270
Load at 5 reps 335 317 298 279 261
 Load at 6 reps 327 309 291 273 255
Load at 7 reps 320 302 284 266 249
Load at 8 reps 308 291 274 257 240
Load at 9 reps 297 280 264 247 231
Load at 10 reps 289 273 257 241 225

Heavy Mod + Mod Light+ Light

Max 429 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 386 365 343 322 300
Load at 2 reps 367 346 326 306 285
Load at 3 reps 359 339 319 299 279
Load at 4 reps 347 328 309 290 270
Load at 5 reps 336 317 299 280 261
Load at 6 reps 328 310 292 273 255
Load at 7 reps 320 303 285 267 249
Load at 8 reps 309 292 275 257 240
Load at 9 reps 297 281 264 248 231
Load at 10 reps 290 273 257 241 225

Heavy Mod + Mod Light+ Light

Max 430 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 387 366 344 322 301
Load at 2 reps 368 347 327 306 286
Load at 3 reps 360 340 320 300 280
Load at 4 reps 348 329 310 290 271
Load at 5 reps 337 318 299 281 262
Load at 6 reps 329 311 292 274 256
Load at 7 reps 321 303 286 268 250
Load at 8 reps 310 292 275 258 241
Load at 9 reps 298 281 265 248 232
Load at 10 reps 290 274 258 242 226

Heavy Mod + Mod Light+ Light

Max 431 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 388 366 345 323 302
Load at 2 reps 369 348 328 307 287
Load at 3 reps 361 341 321 301 281
Load at 4 reps 349 330 310 291 272
Load at 5 reps 337 319 300 281 262
Load at 6 reps 330 311 293 275 256
Load at 7 reps 322 304 286 268 250
Load at 8 reps 310 293 276 259 241
Load at 9 reps 299 282 265 249 232
Load at 10 reps 291 275 259 242 226

Heavy Mod + Mod Light+ Light

Max 432 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 389 367 346 324 302
Load at 2 reps 369 349 328 308 287
Load at 3 reps 362 341 321 301 281
Load at 4 reps 350 330 311 292 272
Load at 5 reps 338 319 301 282 263
Load at 6 reps 330 312 294 275 257
Load at 7 reps 323 305 287 269 251
Load at 8 reps 311 294 276 259 242
Load at 9 reps 299 283 266 249 233
Load at 10 reps 292 275 259 243 227

Heavy Mod + Mod Light+ Light

Max 433 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 390 368 346 325 303
Load at 2 reps 370 350 329 309 288
Load at 3 reps 362 342 322 302 282
Load at 4 reps 351 331 312 292 273
Load at 5 reps 339 320 301 283 264
Load at 6 reps 331 313 294 276 258
Load at 7 reps 323 305 288 270 252
Load at 8 reps 312 294 277 260 242
Load at 9 reps 300 283 267 250 233
Load at 10 reps 292 276 260 244 227

Heavy Mod + Mod Light+ Light

Max 434 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 391 369 347 325 304
Load at 2 reps 371 350 330 309 289
Load at 3 reps 363 343 323 303 283
Load at 4 reps 352 332 312 293 273
Load at 5 reps 340 321 302 283 264
Load at 6 reps 332 314 295 277 258
Load at 7 reps 324 306 288 270 252
Load at 8 reps 312 295 278 260 243
Load at 9 reps 301 284 267 251 234
Load at 10 reps 293 277 260 244 228

Heavy Mod + Mod Light+ Light

Max 435 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 392 370 348 326 304
Load at 2 reps 372 351 331 310 289
Load at 3 reps 364 344 324 303 283
Load at 4 reps 352 333 313 294 274
Load at 5 reps 341 322 303 284 265
Load at 6 reps 333 314 296 277 259
 Load at 7 reps 325 307 289 271 253
Load at 8 reps 313 296 278 261 244
Load at 9 reps 301 285 268 251 234
Load at 10 reps 294 277 261 245 228

Heavy Mod + Mod Light+ Light

Max 436 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 392 371 349 327 305
Load at 2 reps 373 352 331 311 290
Load at 3 reps 365 345 324 304 284
Load at 4 reps 353 334 314 294 275
Load at 5 reps 341 322 303 284 266
Load at 6 reps 334 315 296 278 259
Load at 7 reps 326 308 290 271 253
Load at 8 reps 314 296 279 262 244
Load at 9 reps 302 285 269 252 235
Load at 10 reps 294 278 262 245 229

Heavy Mod + Mod Light+ Light

Max 437 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 393 371 350 328 306
Load at 2 reps 374 353 332 311 291
Load at 3 reps 366 345 325 305 284
Load at 4 reps 354 334 315 295 275
Load at 5 reps 342 323 304 285 266
Load at 6 reps 334 316 297 279 260
Load at 7 reps 326 308 290 272 254
Load at 8 reps 315 297 280 262 245
Load at 9 reps 303 286 269 252 236
Load at 10 reps 295 279 262 246 229

Heavy Mod + Mod Light+ Light

Max 438 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 394 372 350 328 307
Load at 2 reps 374 354 333 312 291
Load at 3 reps 367 346 326 306 285
Load at 4 reps 355 335 315 296 276
Load at 5 reps 343 324 305 286 267
Load at 6 reps 335 316 298 279 261
Load at 7 reps 327 309 291 273 254
Load at 8 reps 315 298 280 263 245
Load at 9 reps 304 287 270 253 236
Load at 10 reps 296 279 263 246 230

Heavy Mod + Mod Light+ Light

Max 439 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 395 373 351 329 307
Load at 2 reps 375 354 334 313 292
Load at 3 reps 367 347 327 306 286
Load at 4 reps 356 336 316 296 277
Load at 5 reps 344 325 306 286 267
Load at 6 reps 336 317 299 280 261
Load at 7 reps 328 310 291 273 255
Load at 8 reps 316 299 281 263 246
Load at 9 reps 304 287 270 254 237
Load at 10 reps 296 280 263 247 230

Heavy Mod + Mod Light+ Light

Max 440 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 396 374 352 330 308
Load at 2 reps 376 355 334 313 293
Load at 3 reps 368 348 327 307 286
Load at 4 reps 356 337 317 297 277
Load at 5 reps 345 325 306 287 268
Load at 6 reps 337 318 299 280 262
Load at 7 reps 329 310 292 274 256
Load at 8 reps 317 299 282 264 246
Load at 9 reps 305 288 271 254 237
Load at 10 reps 297 281 264 247 231

Heavy Mod + Mod Light+ Light

Max 441 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 397 375 353 331 309
Load at 2 reps 377 356 335 314 293
Load at 3 reps 369 349 328 308 287
Load at 4 reps 357 337 318 298 278
Load at 5 reps 345 326 307 288 269
Load at 6 reps 337 319 300 281 262
Load at 7 reps 329 311 293 275 256
Load at 8 reps 318 300 282 265 247
Load at 9 reps 306 289 272 255 238
Load at 10 reps 298 281 265 248 232

Heavy Mod + Mod Light+ Light

Max 442 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 398 376 354 331 309
Load at 2 reps 378 357 336 315 294
Load at 3 reps 370 349 329 308 288
Load at 4 reps 358 338 318 298 278
Load at 5 reps 346 327 308 288 269
Load at 6 reps 338 319 301 282 263
Load at 7 reps 330 312 293 275 257
 Load at 8 reps 318 301 283 265 248
Load at 9 reps 306 289 272 255 238
Load at 10 reps 298 282 265 249 232

Heavy Mod + Mod Light+ Light

Max 443 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 399 377 354 332 310
Load at 2 reps 379 358 337 316 295
Load at 3 reps 371 350 330 309 288
Load at 4 reps 359 339 319 299 279
Load at 5 reps 347 328 308 289 270
Load at 6 reps 339 320 301 282 264
Load at 7 reps 331 313 294 276 257
Load at 8 reps 319 301 284 266 248
Load at 9 reps 307 290 273 256 239
Load at 10 reps 299 282 266 249 233

Heavy Mod + Mod Light+ Light

Max 444 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 400 377 355 333 311
Load at 2 reps 380 359 337 316 295
Load at 3 reps 372 351 330 310 289
Load at 4 reps 360 340 320 300 280
Load at 5 reps 348 328 309 290 270
Load at 6 reps 340 321 302 283 264
Load at 7 reps 332 313 295 276 258
Load at 8 reps 320 302 284 266 249
Load at 9 reps 308 291 274 256 239
Load at 10 reps 300 283 266 250 233

Heavy Mod + Mod Light+ Light

Max 445 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 401 378 356 334 311
Load at 2 reps 380 359 338 317 296
Load at 3 reps 372 352 331 310 290
Load at 4 reps 360 340 320 300 280
Load at 5 reps 348 329 310 290 271
Load at 6 reps 340 322 303 284 265
Load at 7 reps 332 314 295 277 259
Load at 8 reps 320 303 285 267 249
Load at 9 reps 308 291 274 257 240
Load at 10 reps 300 284 267 250 234

Heavy Mod + Mod Light+ Light

Max 446 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 401 379 357 334 312
 Load at 2 reps 381 360 339 318 297
Load at 3 reps 373 353 332 311 290
Load at 4 reps 361 341 321 301 281
Load at 5 reps 349 330 310 291 272
Load at 6 reps 341 322 303 284 265
Load at 7 reps 333 315 296 278 259
Load at 8 reps 321 303 285 268 250
Load at 9 reps 309 292 275 258 240
Load at 10 reps 301 284 268 251 234

Heavy Mod + Mod Light+ Light

Max 447 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 402 380 358 335 313
Load at 2 reps 382 361 340 318 297
Load at 3 reps 374 353 333 312 291
Load at 4 reps 362 342 322 302 282
Load at 5 reps 350 331 311 292 272
Load at 6 reps 342 323 304 285 266
Load at 7 reps 334 315 297 278 260
Load at 8 reps 322 304 286 268 250
Load at 9 reps 310 293 275 258 241
Load at 10 reps 302 285 268 251 235

Heavy Mod + Mod Light+ Light

Max 448 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 403 381 358 336 314
Load at 2 reps 383 362 340 319 298
Load at 3 reps 375 354 333 312 292
Load at 4 reps 363 343 323 302 282
Load at 5 reps 351 331 312 292 273
Load at 6 reps 343 324 305 286 267
Load at 7 reps 335 316 297 279 260
Load at 8 reps 323 305 287 269 251
Load at 9 reps 310 293 276 259 241
Load at 10 reps 302 286 269 252 235

Heavy Mod + Mod Light+ Light

Max 449 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 404 382 359 337 314
Load at 2 reps 384 363 341 320 299
Load at 3 reps 376 355 334 313 292
Load at 4 reps 364 343 323 303 283
Load at 5 reps 352 332 313 293 273
Load at 6 reps 343 324 305 286 267
Load at 7 reps 335 317 298 280 261
Load at 8 reps 323 305 287 269 251
 Load at 9 reps 311 294 277 259 242
Load at 10 reps 303 286 269 253 236

Heavy Mod + Mod Light+ Light

Max 450 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 405 383 360 337 315
Load at 2 reps 385 363 342 321 299
Load at 3 reps 377 356 335 314 293
Load at 4 reps 365 344 324 304 283
Load at 5 reps 352 333 313 294 274
Load at 6 reps 344 325 306 287 268
Load at 7 reps 336 317 299 280 261
Load at 8 reps 324 306 288 270 252
Load at 9 reps 312 295 277 260 243
Load at 10 reps 304 287 270 253 236

Heavy Mod + Mod Light+ Light

Max 451 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 406 383 361 338 316
Load at 2 reps 386 364 343 321 300
Load at 3 reps 377 357 336 315 294
Load at 4 reps 365 345 325 304 284
Load at 5 reps 353 334 314 294 275
Load at 6 reps 345 326 307 288 268
Load at 7 reps 337 318 299 281 262
Load at 8 reps 325 307 289 271 253
Load at 9 reps 313 295 278 260 243
Load at 10 reps 304 288 271 254 237

Heavy Mod + Mod Light+ Light

Max 452 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 407 384 362 339 316
Load at 2 reps 386 365 344 322 301
Load at 3 reps 378 357 336 315 294
Load at 4 reps 366 346 325 305 285
Load at 5 reps 354 334 315 295 275
Load at 6 reps 346 327 307 288 269
Load at 7 reps 338 319 300 281 263
Load at 8 reps 325 307 289 271 253
Load at 9 reps 313 296 278 261 244
Load at 10 reps 305 288 271 254 237

Heavy Mod + Mod Light+ Light

Max 453 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 408 385 362 340 317
Load at 2 reps 387 366 344 323 301
 Load at 3 reps 379 358 337 316 295
Load at 4 reps 367 347 326 306 285
Load at 5 reps 355 335 315 296 276
Load at 6 reps 347 327 308 289 270
Load at 7 reps 338 320 301 282 263
Load at 8 reps 326 308 290 272 254
Load at 9 reps 314 296 279 262 244
Load at 10 reps 306 289 272 255 238

Heavy Mod + Mod Light+ Light

Max 454 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 409 386 363 340 318
Load at 2 reps 388 367 345 323 302
Load at 3 reps 380 359 338 317 296
Load at 4 reps 368 347 327 306 286
Load at 5 reps 355 336 316 296 276
Load at 6 reps 347 328 309 289 270
Load at 7 reps 339 320 301 283 264
Load at 8 reps 327 309 291 272 254
Load at 9 reps 315 297 280 262 245
Load at 10 reps 306 289 272 255 238

Heavy Mod + Mod Light+ Light

Max 455 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 410 387 364 341 318
Load at 2 reps 389 367 346 324 303
Load at 3 reps 381 360 339 317 296
Load at 4 reps 369 348 328 307 287
Load at 5 reps 356 336 317 297 277
Load at 6 reps 348 329 309 290 271
Load at 7 reps 340 321 302 283 264
Load at 8 reps 328 309 291 273 255
Load at 9 reps 315 298 280 263 245
Load at 10 reps 307 290 273 256 239

Heavy Mod + Mod Light+ Light

Max 456 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 410 388 365 342 319
Load at 2 reps 390 368 347 325 303
Load at 3 reps 382 360 339 318 297
Load at 4 reps 369 349 328 308 287
Load at 5 reps 357 337 317 298 278
Load at 6 reps 349 329 310 291 271
Load at 7 reps 341 322 303 284 265
Load at 8 reps 328 310 292 274 255
Load at 9 reps 316 298 281 263 246
 Load at 10 reps 308 291 274 256 239

Heavy Mod + Mod Light+ Light

Max 457 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 411 388 366 343 320
Load at 2 reps 391 369 347 326 304
Load at 3 reps 383 361 340 319 298
Load at 4 reps 370 350 329 308 288
Load at 5 reps 358 338 318 298 278
Load at 6 reps 350 330 311 291 272
Load at 7 reps 341 322 303 284 266
Load at 8 reps 329 311 292 274 256
Load at 9 reps 317 299 282 264 246
Load at 10 reps 308 291 274 257 240

Heavy Mod + Mod Light+ Light

Max 458 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 412 389 366 343 321
Load at 2 reps 392 370 348 326 305
Load at 3 reps 383 362 341 319 298
Load at 4 reps 371 350 330 309 289
Load at 5 reps 359 339 319 299 279
Load at 6 reps 350 331 311 292 273
Load at 7 reps 342 323 304 285 266
Load at 8 reps 330 311 293 275 256
Load at 9 reps 317 300 282 264 247
Load at 10 reps 309 292 275 258 240

Heavy Mod + Mod Light+ Light

Max 459 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 413 390 367 344 321
Load at 2 reps 392 371 349 327 305
Load at 3 reps 384 363 341 320 299
Load at 4 reps 372 351 330 310 289
Load at 5 reps 359 339 319 299 280
Load at 6 reps 351 332 312 293 273
Load at 7 reps 343 324 305 286 267
Load at 8 reps 330 312 294 275 257
Load at 9 reps 318 300 283 265 247
Load at 10 reps 310 293 275 258 241

Heavy Mod + Mod Light+ Light

Max 460 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 414 391 368 345 322
Load at 2 reps 393 371 350 328 306
Load at 3 reps 385 364 342 321 299
 Load at 4 reps 373 352 331 310 290
Load at 5 reps 360 340 320 300 280
Load at 6 reps 352 332 313 293 274
Load at 7 reps 344 325 305 286 267
Load at 8 reps 331 313 294 276 258
Load at 9 reps 319 301 283 266 248
Load at 10 reps 311 293 276 259 241

Heavy Mod + Mod Light+ Light

Max 461 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 415 392 369 346 323
Load at 2 reps 394 372 350 328 307
Load at 3 reps 386 364 343 322 300
Load at 4 reps 373 353 332 311 290
Load at 5 reps 361 341 321 301 281
Load at 6 reps 353 333 313 294 274
Load at 7 reps 344 325 306 287 268
Load at 8 reps 332 313 295 277 258
Load at 9 reps 319 302 284 266 248
Load at 10 reps 311 294 277 259 242

Heavy Mod + Mod Light+ Light

Max 462 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 416 393 370 346 323
Load at 2 reps 395 373 351 329 307
Load at 3 reps 387 365 344 322 301
Load at 4 reps 374 353 333 312 291
Load at 5 reps 362 342 322 301 281
Load at 6 reps 353 334 314 295 275
Load at 7 reps 345 326 307 288 268
Load at 8 reps 333 314 296 277 259
Load at 9 reps 320 302 285 267 249
Load at 10 reps 312 295 277 260 243

Heavy Mod + Mod Light+ Light

Max 463 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 417 394 370 347 324
Load at 2 reps 396 374 352 330 308
Load at 3 reps 388 366 344 323 301
Load at 4 reps 375 354 333 313 292
Load at 5 reps 363 342 322 302 282
Load at 6 reps 354 335 315 295 275
Load at 7 reps 346 327 307 288 269
Load at 8 reps 333 315 296 278 259
Load at 9 reps 321 303 285 267 250
Load at 10 reps 313 295 278 260 243
 Heavy Mod + Mod Light+ Light
Max 464 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 418 394 371 348 325
Load at 2 reps 397 375 353 331 309
Load at 3 reps 388 367 345 324 302
Load at 4 reps 376 355 334 313 292
Load at 5 reps 363 343 323 303 283
Load at 6 reps 355 335 316 296 276
Load at 7 reps 347 327 308 289 270
Load at 8 reps 334 316 297 278 260
Load at 9 reps 322 304 286 268 250
Load at 10 reps 313 296 278 261 244

Heavy Mod + Mod Light+ Light

Max 465 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 419 395 372 349 325
Load at 2 reps 398 375 353 331 309
Load at 3 reps 389 368 346 324 303
Load at 4 reps 377 356 335 314 293
Load at 5 reps 364 344 324 303 283
Load at 6 reps 356 336 316 296 277
Load at 7 reps 347 328 309 289 270
Load at 8 reps 335 316 298 279 260
Load at 9 reps 322 304 286 269 251
Load at 10 reps 314 296 279 262 244

Heavy Mod + Mod Light+ Light

Max 466 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 419 396 373 349 326
Load at 2 reps 398 376 354 332 310
Load at 3 reps 390 368 347 325 303
Load at 4 reps 377 356 336 315 294
Load at 5 reps 365 345 324 304 284
Load at 6 reps 356 337 317 297 277
Load at 7 reps 348 329 309 290 271
Load at 8 reps 336 317 298 280 261
Load at 9 reps 323 305 287 269 251
Load at 10 reps 315 297 280 262 245

Heavy Mod + Mod Light+ Light

Max 467 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 420 397 374 350 327
Load at 2 reps 399 377 355 333 311
Load at 3 reps 391 369 347 326 304
Load at 4 reps 378 357 336 315 294
 Load at 5 reps 366 345 325 305 284
Load at 6 reps 357 337 318 298 278
Load at 7 reps 349 329 310 291 271
Load at 8 reps 336 318 299 280 262
Load at 9 reps 324 306 288 270 252
Load at 10 reps 315 298 280 263 245

Heavy Mod + Mod Light+ Light

Max 468 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 421 398 374 351 328
Load at 2 reps 400 378 356 333 311
Load at 3 reps 392 370 348 326 305
Load at 4 reps 379 358 337 316 295
Load at 5 reps 366 346 326 305 285
Load at 6 reps 358 338 318 298 278
Load at 7 reps 350 330 311 291 272
Load at 8 reps 337 318 300 281 262
Load at 9 reps 324 306 288 270 252
Load at 10 reps 316 298 281 263 246

Heavy Mod + Mod Light+ Light

Max 469 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 422 399 375 352 328
Load at 2 reps 401 379 356 334 312
Load at 3 reps 393 371 349 327 305
Load at 4 reps 380 359 338 317 295
Load at 5 reps 367 347 326 306 286
Load at 6 reps 359 339 319 299 279
Load at 7 reps 350 331 311 292 272
Load at 8 reps 338 319 300 281 263
Load at 9 reps 325 307 289 271 253
Load at 10 reps 317 299 281 264 246

Heavy Mod + Mod Light+ Light

Max 470 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 423 400 376 352 329
Load at 2 reps 402 380 357 335 313
Load at 3 reps 393 372 350 328 306
Load at 4 reps 381 360 338 317 296
Load at 5 reps 368 348 327 307 286
Load at 6 reps 360 340 320 300 280
Load at 7 reps 351 332 312 293 273
Load at 8 reps 338 320 301 282 263
Load at 9 reps 326 308 290 271 253
Load at 10 reps 317 300 282 264 247
 Heavy Mod + Mod Light+ Light
Max 471 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 424 400 377 353 330
Load at 2 reps 403 380 358 336 313
Load at 3 reps 394 372 350 329 307
Load at 4 reps 382 360 339 318 297
Load at 5 reps 369 348 328 307 287
Load at 6 reps 360 340 320 300 280
Load at 7 reps 352 332 313 293 274
Load at 8 reps 339 320 301 283 264
Load at 9 reps 326 308 290 272 254
Load at 10 reps 318 300 283 265 247

Heavy Mod + Mod Light+ Light

Max 472 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 425 401 378 354 330
Load at 2 reps 404 381 359 336 314
Load at 3 reps 395 373 351 329 307
Load at 4 reps 382 361 340 319 297
Load at 5 reps 370 349 329 308 287
Load at 6 reps 361 341 321 301 281
Load at 7 reps 353 333 313 294 274
Load at 8 reps 340 321 302 283 264
Load at 9 reps 327 309 291 273 254
Load at 10 reps 319 301 283 265 248

Heavy Mod + Mod Light+ Light

Max 473 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 426 402 378 355 331
Load at 2 reps 404 382 359 337 315
Load at 3 reps 396 374 352 330 308
Load at 4 reps 383 362 341 319 298
Load at 5 reps 370 350 329 309 288
Load at 6 reps 362 342 322 302 281
Load at 7 reps 353 334 314 294 275
Load at 8 reps 341 322 303 284 265
Load at 9 reps 328 310 291 273 255
Load at 10 reps 319 302 284 266 248

Heavy Mod + Mod Light+ Light

Max 474 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 427 403 379 355 332
Load at 2 reps 405 383 360 338 315
Load at 3 reps 397 375 353 331 309
Load at 4 reps 384 363 341 320 299
Load at 5 reps 371 351 330 309 289
 Load at 6 reps 363 342 322 302 282
Load at 7 reps 354 334 315 295 275
Load at 8 reps 341 322 303 284 265
Load at 9 reps 328 310 292 274 255
Load at 10 reps 320 302 284 267 249

Heavy Mod + Mod Light+ Light

Max 475 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 428 404 380 356 332
Load at 2 reps 406 384 361 338 316
Load at 3 reps 398 375 353 331 309
Load at 4 reps 385 363 342 321 299
Load at 5 reps 372 351 331 310 289
Load at 6 reps 363 343 323 303 283
Load at 7 reps 355 335 315 296 276
Load at 8 reps 342 323 304 285 266
Load at 9 reps 329 311 293 274 256
Load at 10 reps 321 303 285 267 249

Heavy Mod + Mod Light+ Light

Max 476 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 428 405 381 357 333
Load at 2 reps 407 384 362 339 317
Load at 3 reps 398 376 354 332 310
Load at 4 reps 386 364 343 321 300
Load at 5 reps 373 352 331 311 290
Load at 6 reps 364 344 324 303 283
Load at 7 reps 356 336 316 296 277
Load at 8 reps 343 324 305 286 267
Load at 9 reps 330 312 293 275 257
Load at 10 reps 321 303 286 268 250

Heavy Mod + Mod Light+ Light

Max 477 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 429 405 382 358 334
Load at 2 reps 408 385 363 340 317
Load at 3 reps 399 377 355 333 311
Load at 4 reps 386 365 343 322 301
Load at 5 reps 373 353 332 311 290
Load at 6 reps 365 345 324 304 284
Load at 7 reps 356 337 317 297 277
Load at 8 reps 343 324 305 286 267
Load at 9 reps 331 312 294 275 257
Load at 10 reps 322 304 286 268 250

Heavy Mod + Mod Light+ Light

Max 478 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 430 406 382 358 335
Load at 2 reps 409 386 363 341 318
Load at 3 reps 400 378 356 333 311
Load at 4 reps 387 366 344 323 301
Load at 5 reps 374 353 333 312 291
Load at 6 reps 366 345 325 305 284
Load at 7 reps 357 337 317 298 278
Load at 8 reps 344 325 306 287 268
Load at 9 reps 331 313 294 276 258
Load at 10 reps 323 305 287 269 251

Heavy Mod + Mod Light+ Light

Max 479 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 431 407 383 359 335
Load at 2 reps 410 387 364 341 319
Load at 3 reps 401 379 356 334 312
Load at 4 reps 388 366 345 323 302
Load at 5 reps 375 354 333 313 292
Load at 6 reps 366 346 326 305 285
Load at 7 reps 358 338 318 298 278
Load at 8 reps 345 326 307 287 268
Load at 9 reps 332 314 295 277 258
Load at 10 reps 323 305 287 269 251

Heavy Mod + Mod Light+ Light

Max 480 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 432 408 384 360 336
Load at 2 reps 410 388 365 342 319
Load at 3 reps 402 379 357 335 312
Load at 4 reps 389 367 346 324 302
Load at 5 reps 376 355 334 313 292
Load at 6 reps 367 347 326 306 286
Load at 7 reps 359 339 319 299 279
Load at 8 reps 346 326 307 288 269
Load at 9 reps 333 314 296 277 259
Load at 10 reps 324 306 288 270 252

Heavy Mod + Mod Light+ Light

Max 481 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 433 409 385 361 337
Load at 2 reps 411 388 366 343 320
Load at 3 reps 403 380 358 335 313
Load at 4 reps 390 368 346 325 303
Load at 5 reps 377 356 335 314 293
Load at 6 reps 368 348 327 307 286
 Load at 7 reps 359 339 319 299 279
Load at 8 reps 346 327 308 289 269
Load at 9 reps 333 315 296 278 259
Load at 10 reps 325 307 289 271 253

Heavy Mod + Mod Light+ Light

Max 482 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 434 410 386 361 337
Load at 2 reps 412 389 366 343 321
Load at 3 reps 403 381 359 336 314
Load at 4 reps 390 369 347 325 304
Load at 5 reps 377 356 335 315 294
Load at 6 reps 369 348 328 307 287
Load at 7 reps 360 340 320 300 280
Load at 8 reps 347 328 308 289 270
Load at 9 reps 334 315 297 278 260
Load at 10 reps 325 307 289 271 253

Heavy Mod + Mod Light+ Light

Max 483 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 435 411 386 362 338
Load at 2 reps 413 390 367 344 321
Load at 3 reps 404 382 359 337 314
Load at 4 reps 391 369 348 326 304
Load at 5 reps 378 357 336 315 294
Load at 6 reps 369 349 328 308 287
Load at 7 reps 361 341 321 301 281
Load at 8 reps 348 328 309 290 270
Load at 9 reps 335 316 298 279 260
Load at 10 reps 326 308 290 272 254

Heavy Mod + Mod Light+ Light

Max 484 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 436 411 387 363 339
Load at 2 reps 414 391 368 345 322
Load at 3 reps 405 383 360 338 315
Load at 4 reps 392 370 348 327 305
Load at 5 reps 379 358 337 316 295
Load at 6 reps 370 350 329 309 288
Load at 7 reps 362 341 321 301 281
Load at 8 reps 348 329 310 290 271
Load at 9 reps 335 317 298 280 261
Load at 10 reps 327 309 290 272 254

Heavy Mod + Mod Light+ Light

Max 485 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
 Load at 1 rep 437 412 388 364 339
Load at 2 reps 415 392 369 346 323
Load at 3 reps 406 383 361 338 316
Load at 4 reps 393 371 349 327 306
Load at 5 reps 380 359 338 316 295
Load at 6 reps 371 350 330 309 289
Load at 7 reps 362 342 322 302 282
Load at 8 reps 349 330 310 291 272
Load at 9 reps 336 317 299 280 261
Load at 10 reps 327 309 291 273 255

Heavy Mod + Mod Light+ Light

Max 486 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 437 413 389 364 340
Load at 2 reps 416 392 369 346 323
Load at 3 reps 407 384 362 339 316
Load at 4 reps 394 372 350 328 306
Load at 5 reps 381 359 338 317 296
Load at 6 reps 372 351 330 310 289
Load at 7 reps 363 343 323 303 282
Load at 8 reps 350 330 311 292 272
Load at 9 reps 337 318 299 281 262
Load at 10 reps 328 310 292 273 255

Heavy Mod + Mod Light+ Light

Max 487 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 438 414 390 365 341
Load at 2 reps 416 393 370 347 324
Load at 3 reps 408 385 362 340 317
Load at 4 reps 394 373 351 329 307
Load at 5 reps 381 360 339 318 297
Load at 6 reps 373 352 331 310 290
Load at 7 reps 364 344 323 303 283
Load at 8 reps 351 331 312 292 273
Load at 9 reps 337 319 300 281 262
Load at 10 reps 329 310 292 274 256

Heavy Mod + Mod Light+ Light

Max 488 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 439 415 390 366 342
Load at 2 reps 417 394 371 348 325
Load at 3 reps 408 386 363 340 318
Load at 4 reps 395 373 351 329 307
Load at 5 reps 382 361 340 318 297
Load at 6 reps 373 353 332 311 290
Load at 7 reps 365 344 324 304 284
 Load at 8 reps 351 332 312 293 273
Load at 9 reps 338 319 301 282 263
Load at 10 reps 329 311 293 274 256

Heavy Mod + Mod Light+ Light

Max 489 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 440 416 391 367 342
Load at 2 reps 418 395 372 348 325
Load at 3 reps 409 387 364 341 318
Load at 4 reps 396 374 352 330 308
Load at 5 reps 383 362 340 319 298
Load at 6 reps 374 353 333 312 291
Load at 7 reps 365 345 325 304 284
Load at 8 reps 352 333 313 293 274
Load at 9 reps 339 320 301 282 264
Load at 10 reps 330 312 293 275 257

Heavy Mod + Mod Light+ Light

Max 490 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 441 417 392 367 343
Load at 2 reps 419 396 372 349 326
Load at 3 reps 410 387 365 342 319
Load at 4 reps 397 375 353 331 309
Load at 5 reps 384 362 341 320 298
Load at 6 reps 375 354 333 312 292
Load at 7 reps 366 346 325 305 285
Load at 8 reps 353 333 314 294 274
Load at 9 reps 340 321 302 283 264
Load at 10 reps 331 312 294 276 257

Heavy Mod + Mod Light+ Light

Max 491 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 442 417 393 368 344
Load at 2 reps 420 396 373 350 327
Load at 3 reps 411 388 365 342 320
Load at 4 reps 398 376 354 331 309
Load at 5 reps 384 363 342 320 299
Load at 6 reps 376 355 334 313 292
Load at 7 reps 367 346 326 306 285
Load at 8 reps 354 334 314 295 275
Load at 9 reps 340 321 302 284 265
Load at 10 reps 331 313 295 276 258

Heavy Mod + Mod Light+ Light

Max 492 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 443 418 394 369 344
 Load at 2 reps 421 397 374 351 327
Load at 3 reps 412 389 366 343 320
Load at 4 reps 399 376 354 332 310
Load at 5 reps 385 364 342 321 300
Load at 6 reps 376 355 335 314 293
Load at 7 reps 368 347 327 306 286
Load at 8 reps 354 335 315 295 276
Load at 9 reps 341 322 303 284 265
Load at 10 reps 332 314 295 277 258

Heavy Mod + Mod Light+ Light

Max 493 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 444 419 394 370 345
Load at 2 reps 422 398 375 351 328
Load at 3 reps 413 390 367 344 321
Load at 4 reps 399 377 355 333 311
Load at 5 reps 386 365 343 322 300
Load at 6 reps 377 356 335 314 293
Load at 7 reps 368 348 327 307 286
Load at 8 reps 355 335 316 296 276
Load at 9 reps 342 323 304 285 266
Load at 10 reps 333 314 296 277 259

Heavy Mod + Mod Light+ Light

Max 494 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 445 420 395 370 346
Load at 2 reps 422 399 375 352 329
Load at 3 reps 413 391 368 345 322
Load at 4 reps 400 378 356 333 311
Load at 5 reps 387 365 344 322 301
Load at 6 reps 378 357 336 315 294
Load at 7 reps 369 349 328 308 287
Load at 8 reps 356 336 316 296 277
Load at 9 reps 342 323 304 285 266
Load at 10 reps 333 315 296 278 259

Heavy Mod + Mod Light+ Light

Max 495 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 446 421 396 371 346
Load at 2 reps 423 400 376 353 329
Load at 3 reps 414 391 368 345 322
Load at 4 reps 401 379 356 334 312
Load at 5 reps 388 366 345 323 301
Load at 6 reps 379 358 337 316 295
Load at 7 reps 370 349 329 308 288
Load at 8 reps 356 337 317 297 277
 Load at 9 reps 343 324 305 286 267
Load at 10 reps 334 316 297 278 260

Heavy Mod + Mod Light+ Light

Max 496 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 446 422 397 372 347
Load at 2 reps 424 401 377 353 330
Load at 3 reps 415 392 369 346 323
Load at 4 reps 402 379 357 335 312
Load at 5 reps 388 367 345 324 302
Load at 6 reps 379 358 337 316 295
Load at 7 reps 371 350 329 309 288
Load at 8 reps 357 337 317 298 278
Load at 9 reps 344 325 306 286 267
Load at 10 reps 335 316 298 279 260

Heavy Mod + Mod Light+ Light

Max 497 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 447 422 398 373 348
Load at 2 reps 425 401 378 354 331
Load at 3 reps 416 393 370 347 324
Load at 4 reps 403 380 358 335 313
Load at 5 reps 389 368 346 324 303
Load at 6 reps 380 359 338 317 296
Load at 7 reps 371 351 330 309 289
Load at 8 reps 358 338 318 298 278
Load at 9 reps 344 325 306 287 268
Load at 10 reps 335 317 298 280 261

Heavy Mod + Mod Light+ Light

Max 498 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 448 423 398 373 349
Load at 2 reps 426 402 378 355 331
Load at 3 reps 417 394 371 347 324
Load at 4 reps 403 381 359 336 314
Load at 5 reps 390 368 347 325 303
Load at 6 reps 381 360 339 317 296
Load at 7 reps 372 351 331 310 289
Load at 8 reps 359 339 319 299 279
Load at 9 reps 345 326 307 288 268
Load at 10 reps 336 317 299 280 261

Heavy Mod + Mod Light+ Light

Max 499 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 449 424 399 374 349
Load at 2 reps 427 403 379 356 332
 Load at 3 reps 418 394 371 348 325
Load at 4 reps 404 382 359 337 314
Load at 5 reps 391 369 347 326 304
Load at 6 reps 382 361 339 318 297
Load at 7 reps 373 352 331 311 290
Load at 8 reps 359 339 319 299 279
Load at 9 reps 346 327 307 288 269
Load at 10 reps 337 318 299 281 262

Heavy Mod + Mod Light+ Light

Max 500 Relative intensity 90.00% 85.00% 80.00% 75.00% 70.00%
Load at 1 rep 450 425 400 375 350
Load at 2 reps 428 404 380 356 332
Load at 3 reps 419 395 372 349 325
Load at 4 reps 405 383 360 337 315
Load at 5 reps 392 370 348 326 304
Load at 6 reps 383 361 340 319 297
Load at 7 reps 374 353 332 311 290
Load at 8 reps 360 340 320 300 280
Load at 9 reps 347 327 308 289 269
Load at 10 reps 338 319 300 281 262
ake a copy. The
K assess. If you

65.00% % (in
Prilepins
Reps-
Chart
Optimal Total
65.00% A.I.)* Sets Vol. Volume
61.75% 55-65% 3-6 24 18-30
60.45% 70-80% 3-6 18 12-24
58.50% 80-90% 2-4 15 10-20
56.55% 90%+ 1-2 4 10
55.25%
53.95%
52.00%
50.05%
48.75%
Too Light
65.00%
3
3
3
3
3
3
3
3
3
2

Too Light
65.00%
4
4
4 55
4
3
3
3
3
3
3

Too Light
65.00%
5
4
4
4
 4
4
4
4
4
3

Too Light
65.00%
5
5
5
5
5
4
4
4
4
4

Too Light
65.00%
6
6
5
5
5
5
5
5
5
4

Too Light
65.00%
6
6
6
6
6
6
5
5
5
5
Too Light
65.00%
7
7
7
6
6
6
6
6
6
5

Too Light
65.00%
8
7
7
7
7
7
6
6
6
6

Too Light
65.00%
8
8
8
8
7
7
7
7
7
6

Too Light
65.00%
9
9
8
8
8
 8
8
7
7
7

Too Light
65.00%
10
9
9
9
8
8
8
8
8
7

Too Light
65.00%
10
10
10
9
9
9
9
8
8
8

Too Light
65.00%
11
10
10
10
10
9
9
9
9
8

Too Light
 65.00%
12
11
11
11
10
10
10
9
9
9

Too Light
65.00%
12
12
11
11
11
10
10
10
10
9

Too Light
65.00%
13
12
12
12
11
11
11
10
10
10

Too Light
65.00%
14
13
13
12
12
12
 11
11
11
10

Too Light
65.00%
14
14
13
13
12
12
12
11
11
11

Too Light
65.00%
15
14
14
13
13
13
12
12
12
11

Too Light
65.00%
16
15
15
14
14
13
13
12
12
12

Too Light
65.00%
 16
15
15
15
14
14
13
13
13
12

Too Light
65.00%
17
16
16
15
15
14
14
14
13
13

Too Light
65.00%
18
17
16
16
15
15
15
14
14
13

Too Light
65.00%
18
17
17
16
16
15
15
 15
14
14

Too Light
65.00%
19
18
18
17
16
16
16
15
15
14

Too Light
65.00%
19
19
18
18
17
17
16
16
15
15

Too Light
65.00%
20
19
19
18
18
17
17
16
16
15

Too Light
65.00%
21
 20
19
19
18
18
17
17
16
16

Too Light
65.00%
21
20
20
19
19
18
18
17
17
16

Too Light
65.00%
22
21
21
20
19
19
18
18
17
17

Too Light
65.00%
23
22
21
20
20
19
19
18
 18
17

Too Light
65.00%
23
22
22
21
20
20
19
19
18
18

Too Light
65.00%
24
23
22
22
21
20
20
19
19
18

Too Light
65.00%
25
23
23
22
21
21
21
20
19
19

Too Light
65.00%
25
24
 24
23
22
22
21
20
20
19

Too Light
65.00%
26
25
24
23
23
22
22
21
20
19

Too Light
65.00%
27
25
25
24
23
23
22
21
21
20

Too Light
65.00%
27
26
25
25
24
23
23
22
21
 20

Too Light
65.00%
28
27
26
25
24
24
23
22
22
21

Too Light
65.00%
29
27
27
26
25
24
24
23
22
21

Too Light
65.00%
29
28
27
26
25
25
24
23
23
22

Too Light
65.00%
30
28
28
 27
26
25
25
24
23
22

Too Light
65.00%
31
29
28
27
27
26
25
24
24
23

Too Light
65.00%
31
30
29
28
27
27
26
25
24
23

Too Light
65.00%
32
30
30
29
28
27
26
25
25
24
Too Light
65.00%
32
31
30
29
28
28
27
26
25
24

Too Light
65.00%
33
31
31
30
29
28
28
27
26
25

Too Light
65.00%
34
32
31
30
29
29
28
27
26
25

Too Light
65.00%
34
33
32
31
 30
29
29
28
27
26

Too Light
65.00%
35
33
33
32
31
30
29
28
27
26

Too Light
65.00%
36
34
33
32
31
30
30
29
28
27

Too Light
65.00%
36
35
34
33
32
31
30
29
28
27
Too Light
65.00%
37
35
34
33
32
31
31
30
29
28

Too Light
65.00%
38
36
35
34
33
32
31
30
29
28

Too Light
65.00%
38
36
36
35
33
33
32
31
30
29

Too Light
65.00%
39
37
36
35
34
 33
32
31
30
29

Too Light
65.00%
40
38
37
36
34
34
33
32
31
30

Too Light
65.00%
40
38
37
36
35
34
33
32
31
30

Too Light
65.00%
41
39
38
37
36
35
34
33
32
31

Too Light
 65.00%
42
40
39
37
36
35
35
33
32
31

Too Light
65.00%
42
40
39
38
37
36
35
34
33
32

Too Light
65.00%
43
41
40
39
37
36
36
34
33
32

Too Light
65.00%
44
41
41
39
38
37
 36
35
34
33

Too Light
65.00%
44
42
41
40
38
38
37
35
34
33

Too Light
65.00%
45
43
42
40
39
38
37
36
35
34

Too Light
65.00%
45
43
42
41
40
39
38
36
35
34

Too Light
65.00%
 46
44
43
42
40
39
38
37
36
35

Too Light
65.00%
47
44
44
42
41
40
39
37
36
35

Too Light
65.00%
47
45
44
43
41
40
39
38
37
36

Too Light
65.00%
48
46
45
43
42
41
40
 38
37
36

Too Light
65.00%
49
46
45
44
42
41
40
39
38
37

Too Light
65.00%
49
47
46
44
43
42
41
40
38
37

Too Light
65.00%
50
48
47
45
44
43
42
40
39
38

Too Light
65.00%
51
 48
47
46
44
43
42
41
39
38

Too Light
65.00%
51
49
48
46
45
44
43
41
40
39

Too Light
65.00%
52
49
48
47
45
44
43
42
40
39

Too Light
65.00%
53
50
49
47
46
45
44
42
 41
39

Too Light
65.00%
53
51
50
48
46
45
44
43
41
40

Too Light
65.00%
54
51
50
49
47
46
45
43
42
40

Too Light
65.00%
55
52
51
49
48
46
45
44
42
41

Too Light
65.00%
55
52
 51
50
48
47
46
44
43
41

Too Light
65.00%
56
53
52
50
49
48
46
45
43
42

Too Light
65.00%
57
54
53
51
49
48
47
45
44
42

Too Light
65.00%
57
54
53
51
50
49
47
46
44
 43

Too Light
65.00%
58
55
54
52
50
49
48
46
45
43

Too Light
65.00%
58
56
54
53
51
50
49
47
45
44

Too Light
65.00%
59
56
55
53
51
50
49
47
46
44

Too Light
65.00%
60
57
56
 54
52
51
50
48
46
45

Too Light
65.00%
60
57
56
54
53
51
50
48
47
45

Too Light
65.00%
61
58
57
55
53
52
51
49
47
46

Too Light
65.00%
62
59
57
56
54
52
51
49
48
46
Too Light
65.00%
62
59
58
56
54
53
52
50
48
47

Too Light
65.00%
63
60
59
57
55
54
52
50
49
47

Too Light
65.00%
64
61
59
57
55
54
53
51
49
48

Too Light
65.00%
64
61
60
58
 56
55
53
51
50
48

Too Light
65.00%
65
62
60
58
57
55
54
52
50
49

Too Light
65.00%
66
62
61
59
57
56
54
53
51
49

Too Light
65.00%
66
63
62
60
58
56
55
53
51
50
Too Light
65.00%
67
64
62
60
58
57
56
54
52
50

Too Light
65.00%
68
64
63
61
59
57
56
54
52
51

Too Light
65.00%
68
65
63
61
59
58
57
55
53
51

Too Light
65.00%
69
65
64
62
60
 59
57
55
53
52

Too Light
65.00%
70
66
65
63
61
59
58
56
54
52

Too Light
65.00%
70
67
65
63
61
60
58
56
54
53

Too Light
65.00%
71
67
66
64
62
60
59
57
55
53

Too Light
 65.00%
71
68
66
64
62
61
59
57
55
54

Too Light
65.00%
72
69
67
65
63
61
60
58
56
54

Too Light
65.00%
73
69
68
66
63
62
60
58
56
55

Too Light
65.00%
73
70
68
66
64
62
 61
59
57
55

Too Light
65.00%
74
70
69
67
64
63
62
59
57
56

Too Light
65.00%
75
71
70
67
65
64
62
60
58
56

Too Light
65.00%
75
72
70
68
66
64
63
60
58
57

Too Light
65.00%
 76
72
71
68
66
65
63
61
59
57

Too Light
65.00%
77
73
71
69
67
65
64
61
59
58

Too Light
65.00%
77
73
72
70
67
66
64
62
60
58

Too Light
65.00%
78
74
73
70
68
66
65
 62
60
58

Too Light
65.00%
79
75
73
71
68
67
65
63
61
59

Too Light
65.00%
79
75
74
71
69
67
66
63
61
59

Too Light
65.00%
80
76
74
72
70
68
66
64
62
60

Too Light
65.00%
81
 77
75
73
70
69
67
64
62
60

Too Light
65.00%
81
77
76
73
71
69
67
65
63
61

Too Light
65.00%
82
78
76
74
71
70
68
66
63
61

Too Light
65.00%
83
78
77
74
72
70
69
66
 64
62

Too Light
65.00%
83
79
77
75
72
71
69
67
64
62

Too Light
65.00%
84
80
78
75
73
71
70
67
65
63

Too Light
65.00%
84
80
79
76
74
72
70
68
65
63

Too Light
65.00%
85
81
 79
77
74
72
71
68
66
64

Too Light
65.00%
86
82
80
77
75
73
71
69
66
64

Too Light
65.00%
86
82
80
78
75
73
72
69
67
65

Too Light
65.00%
87
83
81
78
76
74
72
70
67
 65

Too Light
65.00%
88
83
82
79
76
75
73
70
68
66

Too Light
65.00%
88
84
82
80
77
75
73
71
68
66

Too Light
65.00%
89
85
83
80
77
76
74
71
69
67

Too Light
65.00%
90
85
83
 81
78
76
74
72
69
67

Too Light
65.00%
90
86
84
81
79
77
75
72
70
68

Too Light
65.00%
91
86
85
82
79
77
76
73
70
68

Too Light
65.00%
92
87
85
82
80
78
76
73
71
69
Too Light
65.00%
92
88
86
83
80
78
77
74
71
69

Too Light
65.00%
93
88
86
84
81
79
77
74
72
70

Too Light
65.00%
94
89
87
84
81
80
78
75
72
70

Too Light
65.00%
94
90
88
85
 82
80
78
75
73
71

Too Light
65.00%
95
90
88
85
83
81
79
76
73
71

Too Light
65.00%
96
91
89
86
83
81
79
76
74
72

Too Light
65.00%
96
91
89
87
84
82
80
77
74
72
Too Light
65.00%
97
92
90
87
84
82
80
77
75
73

Too Light
65.00%
97
93
91
88
85
83
81
78
75
73

Too Light
65.00%
98
93
91
88
85
83
81
79
76
74

Too Light
65.00%
99
94
92
89
86
 84
82
79
76
74

Too Light
65.00%
99
94
92
90
87
85
83
80
77
75

Too Light
65.00%
100
95
93
90
87
85
83
80
77
75

Too Light
65.00%
101
96
94
91
88
86
84
81
78
76

Too Light
 65.00%
101
96
94
91
88
86
84
81
78
76

Too Light
65.00%
102
97
95
92
89
87
85
82
79
77

Too Light
65.00%
103
98
96
92
89
87
85
82
79
77

Too Light
65.00%
103
98
96
93
90
88
 86
83
80
78

Too Light
65.00%
104
99
97
94
90
88
86
83
80
78

Too Light
65.00%
105
99
97
94
91
89
87
84
81
78

Too Light
65.00%
105
100
98
95
92
90
87
84
81
79

Too Light
65.00%
 106
101
99
95
92
90
88
85
82
79

Too Light
65.00%
107
101
99
96
93
91
88
85
82
80

Too Light
65.00%
107
102
100
97
93
91
89
86
83
80

Too Light
65.00%
108
103
100
97
94
92
90
 86
83
81

Too Light
65.00%
109
103
101
98
94
92
90
87
84
81

Too Light
65.00%
109
104
102
98
95
93
91
87
84
82

Too Light
65.00%
110
104
102
99
96
93
91
88
85
82

Too Light
65.00%
110
 105
103
99
96
94
92
88
85
83

Too Light
65.00%
111
106
103
100
97
94
92
89
86
83

Too Light
65.00%
112
106
104
101
97
95
93
89
86
84

Too Light
65.00%
112
107
105
101
98
96
93
90
 87
84

Too Light
65.00%
113
107
105
102
98
96
94
90
87
85

Too Light
65.00%
114
108
106
102
99
97
94
91
88
85

Too Light
65.00%
114
109
106
103
100
97
95
92
88
86

Too Light
65.00%
115
109
 107
104
100
98
95
92
89
86

Too Light
65.00%
116
110
108
104
101
98
96
93
89
87

Too Light
65.00%
116
111
108
105
101
99
97
93
90
87

Too Light
65.00%
117
111
109
105
102
99
97
94
90
 88

Too Light
65.00%
118
112
109
106
102
100
98
94
91
88

Too Light
65.00%
118
112
110
106
103
101
98
95
91
89

Too Light
65.00%
119
113
111
107
103
101
99
95
92
89

Too Light
65.00%
120
114
111
 108
104
102
99
96
92
90

Too Light
65.00%
120
114
112
108
105
102
100
96
93
90

Too Light
65.00%
121
115
112
109
105
103
100
97
93
91

Too Light
65.00%
122
115
113
109
106
103
101
97
94
91
Too Light
65.00%
122
116
114
110
106
104
101
98
94
92

Too Light
65.00%
123
117
114
111
107
104
102
98
95
92

Too Light
65.00%
123
117
115
111
107
105
103
99
95
93

Too Light
65.00%
124
118
115
112
 108
106
103
99
96
93

Too Light
65.00%
125
119
116
112
109
106
104
100
96
94

Too Light
65.00%
125
119
117
113
109
107
104
100
97
94

Too Light
65.00%
126
120
117
113
110
107
105
101
97
95
Too Light
65.00%
127
120
118
114
110
108
105
101
98
95

Too Light
65.00%
127
121
118
115
111
108
106
102
98
96

Too Light
65.00%
128
122
119
115
111
109
106
102
99
96

Too Light
65.00%
129
122
120
116
112
 109
107
103
99
97

Too Light
65.00%
129
123
120
116
113
110
107
103
100
97

Too Light
65.00%
130
123
121
117
113
110
108
104
100
97

Too Light
65.00%
131
124
122
118
114
111
108
105
101
98

Too Light
 65.00%
131
125
122
118
114
112
109
105
101
98

Too Light
65.00%
132
125
123
119
115
112
110
106
102
99

Too Light
65.00%
133
126
123
119
115
113
110
106
102
99

Too Light
65.00%
133
127
124
120
116
113
 111
107
103
100

Too Light
65.00%
134
127
125
121
116
114
111
107
103
100

Too Light
65.00%
135
128
125
121
117
114
112
108
104
101

Too Light
65.00%
135
128
126
122
118
115
112
108
104
101

Too Light
65.00%
 136
129
126
122
118
115
113
109
105
102

Too Light
65.00%
136
130
127
123
119
116
113
109
105
102

Too Light
65.00%
137
130
128
123
119
117
114
110
106
103

Too Light
65.00%
138
131
128
124
120
117
114
 110
106
103

Too Light
65.00%
138
132
129
125
120
118
115
111
107
104

Too Light
65.00%
139
132
129
125
121
118
115
111
107
104

Too Light
65.00%
140
133
130
126
122
119
116
112
108
105

Too Light
65.00%
140
 133
131
126
122
119
117
112
108
105

Too Light
65.00%
141
134
131
127
123
120
117
113
109
106

Too Light
65.00%
142
135
132
128
123
120
118
113
109
106

Too Light
65.00%
142
135
132
128
124
121
118
114
 110
107

Too Light
65.00%
143
136
133
129
124
122
119
114
110
107

Too Light
65.00%
144
136
134
129
125
122
119
115
111
108

Too Light
65.00%
144
137
134
130
126
123
120
115
111
108

Too Light
65.00%
145
138
 135
130
126
123
120
116
112
109

Too Light
65.00%
146
138
135
131
127
124
121
116
112
109

Too Light
65.00%
146
139
136
132
127
124
121
117
113
110

Too Light
65.00%
147
140
137
132
128
125
122
118
113
 110

Too Light
65.00%
148
140
137
133
128
125
122
118
114
111

Too Light
65.00%
148
141
138
133
129
126
123
119
114
111

Too Light
65.00%
149
141
138
134
129
127
124
119
115
112

Too Light
65.00%
149
142
139
 135
130
127
124
120
115
112

Too Light
65.00%
150
143
140
135
131
128
125
120
116
113

Too Light
65.00%
151
143
140
136
131
128
125
121
116
113

Too Light
65.00%
151
144
141
136
132
129
126
121
117
114
Too Light
65.00%
152
144
141
137
132
129
126
122
117
114

Too Light
65.00%
153
145
142
137
133
130
127
122
118
115

Too Light
65.00%
153
146
143
138
133
130
127
123
118
115

Too Light
65.00%
154
146
143
139
 134
131
128
123
119
116

Too Light
65.00%
155
147
144
139
135
131
128
124
119
116

Too Light
65.00%
155
148
144
140
135
132
129
124
120
117

Too Light
65.00%
156
148
145
140
136
133
129
125
120
117
Too Light
65.00%
157
149
146
141
136
133
130
125
121
117

Too Light
65.00%
157
149
146
142
137
134
131
126
121
118

Too Light
65.00%
158
150
147
142
137
134
131
126
122
118

Too Light
65.00%
159
151
147
143
138
 135
132
127
122
119

Too Light
65.00%
159
151
148
143
139
135
132
127
123
119

Too Light
65.00%
160
152
149
144
139
136
133
128
123
120

Too Light
65.00%
161
153
149
144
140
136
133
128
124
120

Too Light
 65.00%
161
153
150
145
140
137
134
129
124
121

Too Light
65.00%
162
154
151
146
141
138
134
129
125
121

Too Light
65.00%
162
154
151
146
141
138
135
130
125
122

Too Light
65.00%
163
155
152
147
142
139
 135
131
126
122

Too Light
65.00%
164
156
152
147
143
139
136
131
126
123

Too Light
65.00%
164
156
153
148
143
140
136
132
127
123

Too Light
65.00%
165
157
154
149
144
140
137
132
127
124

Too Light
65.00%
 166
157
154
149
144
141
138
133
128
124

Too Light
65.00%
166
158
155
150
145
141
138
133
128
125

Too Light
65.00%
167
159
155
150
145
142
139
134
129
125

Too Light
65.00%
168
159
156
151
146
143
139
 134
129
126

Too Light
65.00%
168
160
157
152
146
143
140
135
130
126

Too Light
65.00%
169
161
157
152
147
144
140
135
130
127

Too Light
65.00%
170
161
158
153
148
144
141
136
131
127

Too Light
65.00%
170
 162
158
153
148
145
141
136
131
128

Too Light
65.00%
171
162
159
154
149
145
142
137
132
128

Too Light
65.00%
172
163
160
154
149
146
142
137
132
129

Too Light
65.00%
172
164
160
155
150
146
143
138
 133
129

Too Light
65.00%
173
164
161
156
150
147
144
138
133
130

Too Light
65.00%
174
165
161
156
151
148
144
139
134
130

Too Light
65.00%
174
165
162
157
152
148
145
139
134
131

Too Light
65.00%
175
166
 163
157
152
149
145
140
135
131

Too Light
65.00%
175
167
163
158
153
149
146
140
135
132

Too Light
65.00%
176
167
164
159
153
150
146
141
136
132

Too Light
65.00%
177
168
164
159
154
150
147
141
136
 133

Too Light
65.00%
177
169
165
160
154
151
147
142
137
133

Too Light
65.00%
178
169
166
160
155
151
148
142
137
134

Too Light
65.00%
179
170
166
161
156
152
148
143
138
134

Too Light
65.00%
179
170
167
 161
156
152
149
144
138
135

Too Light
65.00%
180
171
167
162
157
153
149
144
139
135

Too Light
65.00%
181
172
168
163
157
154
150
145
139
136

Too Light
65.00%
181
172
169
163
158
154
151
145
140
136
Too Light
65.00%
182
173
169
164
158
155
151
146
140
136

Too Light
65.00%
183
174
170
164
159
155
152
146
141
137

Too Light
65.00%
183
174
170
165
159
156
152
147
141
137

Too Light
65.00%
184
175
171
166
 160
156
153
147
142
138

Too Light
65.00%
185
175
172
166
161
157
153
148
142
138

Too Light
65.00%
185
176
172
167
161
157
154
148
143
139

Too Light
65.00%
186
177
173
167
162
158
154
149
143
139
Too Light
65.00%
187
177
173
168
162
159
155
149
144
140

Too Light
65.00%
187
178
174
168
163
159
155
150
144
140

Too Light
65.00%
188
178
175
169
163
160
156
150
145
141

Too Light
65.00%
188
179
175
170
164
 160
156
151
145
141

Too Light
65.00%
189
180
176
170
165
161
157
151
146
142

Too Light
65.00%
190
180
177
171
165
161
158
152
146
142

Too Light
65.00%
190
181
177
171
166
162
158
152
147
143

Too Light
 65.00%
191
182
178
172
166
162
159
153
147
143

Too Light
65.00%
192
182
178
173
167
163
159
153
148
144

Too Light
65.00%
192
183
179
173
167
164
160
154
148
144

Too Light
65.00%
193
183
180
174
168
164
 160
154
149
145

Too Light
65.00%
194
184
180
174
169
165
161
155
149
145

Too Light
65.00%
194
185
181
175
169
165
161
155
150
146

Too Light
65.00%
195
185
181
175
170
166
162
156
150
146

Too Light
65.00%
 196
186
182
176
170
166
162
157
151
147

Too Light
65.00%
196
186
183
177
171
167
163
157
151
147

Too Light
65.00%
197
187
183
177
171
167
163
158
152
148

Too Light
65.00%
198
188
184
178
172
168
164
 158
152
148

Too Light
65.00%
198
188
184
178
172
169
165
159
153
149

Too Light
65.00%
199
189
185
179
173
169
165
159
153
149

Too Light
65.00%
200
190
186
180
174
170
166
160
154
150

Too Light
65.00%
200
 190
186
180
174
170
166
160
154
150

Too Light
65.00%
201
191
187
181
175
171
167
161
155
151

Too Light
65.00%
201
191
187
181
175
171
167
161
155
151

Too Light
65.00%
202
192
188
182
176
172
168
162
 156
152

Too Light
65.00%
203
193
189
183
176
172
168
162
156
152

Too Light
65.00%
203
193
189
183
177
173
169
163
157
153

Too Light
65.00%
204
194
190
184
178
173
169
163
157
153

Too Light
65.00%
205
195
 190
184
178
174
170
164
158
154

Too Light
65.00%
205
195
191
185
179
175
170
164
158
154

Too Light
65.00%
206
196
192
185
179
175
171
165
159
155

Too Light
65.00%
207
196
192
186
180
176
172
165
159
 155

Too Light
65.00%
207
197
193
187
180
176
172
166
160
156

Too Light
65.00%
208
198
193
187
181
177
173
166
160
156

Too Light
65.00%
209
198
194
188
182
177
173
167
161
156

Too Light
65.00%
209
199
195
 188
182
178
174
167
161
157

Too Light
65.00%
210
199
195
189
183
178
174
168
162
157

Too Light
65.00%
211
200
196
190
183
179
175
168
162
158

Too Light
65.00%
211
201
196
190
184
180
175
169
163
158
Too Light
65.00%
212
201
197
191
184
180
176
170
163
159

Too Light
65.00%
213
202
198
191
185
181
176
170
164
159

Too Light
65.00%
213
203
198
192
185
181
177
171
164
160

Too Light
65.00%
214
203
199
192
 186
182
177
171
165
160

Too Light
65.00%
214
204
199
193
187
182
178
172
165
161

Too Light
65.00%
215
204
200
194
187
183
179
172
166
161

Too Light
65.00%
216
205
201
194
188
183
179
173
166
162
Too Light
65.00%
216
206
201
195
188
184
180
173
167
162

Too Light
65.00%
217
206
202
195
189
185
180
174
167
163

Too Light
65.00%
218
207
203
196
189
185
181
174
168
163

Too Light
65.00%
218
207
203
197
190
 186
181
175
168
164

Too Light
65.00%
219
208
204
197
191
186
182
175
169
164

Too Light
65.00%
220
209
204
198
191
187
182
176
169
165

Too Light
65.00%
220
209
205
198
192
187
183
176
170
165

Too Light
 65.00%
221
210
206
199
192
188
183
177
170
166

Too Light
65.00%
222
211
206
199
193
188
184
177
171
166

Too Light
65.00%
222
211
207
200
193
189
185
178
171
167

Too Light
65.00%
223
212
207
201
194
190
 185
178
172
167

Too Light
65.00%
224
212
208
201
195
190
186
179
172
168

Too Light
65.00%
224
213
209
202
195
191
186
179
173
168

Too Light
65.00%
225
214
209
202
196
191
187
180
173
169

Too Light
65.00%
 226
214
210
203
196
192
187
180
174
169

Too Light
65.00%
226
215
210
204
197
192
188
181
174
170

Too Light
65.00%
227
216
211
204
197
193
188
181
175
170

Too Light
65.00%
227
216
212
205
198
193
189
 182
175
171

Too Light
65.00%
228
217
212
205
198
194
189
183
176
171

Too Light
65.00%
229
217
213
206
199
194
190
183
176
172

Too Light
65.00%
229
218
213
207
200
195
190
184
177
172

Too Light
65.00%
230
 219
214
207
200
196
191
184
177
173

Too Light
65.00%
231
219
215
208
201
196
192
185
178
173

Too Light
65.00%
231
220
215
208
201
197
192
185
178
174

Too Light
65.00%
232
220
216
209
202
197
193
186
 179
174

Too Light
65.00%
233
221
216
209
202
198
193
186
179
175

Too Light
65.00%
233
222
217
210
203
198
194
187
180
175

Too Light
65.00%
234
222
218
211
204
199
194
187
180
175

Too Light
65.00%
235
223
 218
211
204
199
195
188
181
176

Too Light
65.00%
235
224
219
212
205
200
195
188
181
176

Too Light
65.00%
236
224
219
212
205
201
196
189
182
177

Too Light
65.00%
237
225
220
213
206
201
196
189
182
 177

Too Light
65.00%
237
225
221
214
206
202
197
190
183
178

Too Light
65.00%
238
226
221
214
207
202
197
190
183
178

Too Light
65.00%
239
227
222
215
208
203
198
191
184
179

Too Light
65.00%
239
227
222
 215
208
203
199
191
184
179

Too Light
65.00%
240
228
223
216
209
204
199
192
185
180

Too Light
65.00%
240
228
224
216
209
204
200
192
185
180

Too Light
65.00%
241
229
224
217
210
205
200
193
186
181
Too Light
65.00%
242
230
225
218
210
206
201
193
186
181

Too Light
65.00%
242
230
225
218
211
206
201
194
187
182

Too Light
65.00%
243
231
226
219
211
207
202
194
187
182

Too Light
65.00%
244
232
227
219
 212
207
202
195
188
183

Too Light
65.00%
244
232
227
220
213
208
203
196
188
183

Too Light
65.00%
245
233
228
221
213
208
203
196
189
184

Too Light
65.00%
246
233
229
221
214
209
204
197
189
184
Too Light
65.00%
246
234
229
222
214
209
204
197
190
185

Too Light
65.00%
247
235
230
222
215
210
205
198
190
185

Too Light
65.00%
248
235
230
223
215
211
206
198
191
186

Too Light
65.00%
248
236
231
223
216
 211
206
199
191
186

Too Light
65.00%
249
237
232
224
217
212
207
199
192
187

Too Light
65.00%
250
237
232
225
217
212
207
200
192
187

Too Light
65.00%
250
238
233
225
218
213
208
200
193
188

Too Light
 65.00%
251
238
233
226
218
213
208
201
193
188

Too Light
65.00%
252
239
234
226
219
214
209
201
194
189

Too Light
65.00%
252
240
235
227
219
214
209
202
194
189

Too Light
65.00%
253
240
235
228
220
215
 210
202
195
190

Too Light
65.00%
253
241
236
228
221
215
210
203
195
190

Too Light
65.00%
254
241
236
229
221
216
211
203
196
191

Too Light
65.00%
255
242
237
229
222
217
211
204
196
191

Too Light
65.00%
 255
243
238
230
222
217
212
204
197
192

Too Light
65.00%
256
243
238
230
223
218
213
205
197
192

Too Light
65.00%
257
244
239
231
223
218
213
205
198
193

Too Light
65.00%
257
245
239
232
224
219
214
 206
198
193

Too Light
65.00%
258
245
240
232
225
219
214
206
199
194

Too Light
65.00%
259
246
241
233
225
220
215
207
199
194

Too Light
65.00%
259
246
241
233
226
220
215
207
200
195

Too Light
65.00%
260
 247
242
234
226
221
216
208
200
195

Too Light
65.00%
261
248
242
235
227
222
216
209
201
195

Too Light
65.00%
261
248
243
235
227
222
217
209
201
196

Too Light
65.00%
262
249
244
236
228
223
217
210
 202
196

Too Light
65.00%
263
249
244
236
228
223
218
210
202
197

Too Light
65.00%
263
250
245
237
229
224
218
211
203
197

Too Light
65.00%
264
251
245
238
230
224
219
211
203
198

Too Light
65.00%
265
251
 246
238
230
225
220
212
204
198

Too Light
65.00%
265
252
247
239
231
225
220
212
204
199

Too Light
65.00%
266
253
247
239
231
226
221
213
205
199

Too Light
65.00%
266
253
248
240
232
227
221
213
205
 200

Too Light
65.00%
267
254
248
240
232
227
222
214
206
200

Too Light
65.00%
268
254
249
241
233
228
222
214
206
201

Too Light
65.00%
268
255
250
242
234
228
223
215
207
201

Too Light
65.00%
269
256
250
 242
234
229
223
215
207
202

Too Light
65.00%
270
256
251
243
235
229
224
216
208
202

Too Light
65.00%
270
257
251
243
235
230
224
216
208
203

Too Light
65.00%
271
257
252
244
236
230
225
217
209
203
Too Light
65.00%
272
258
253
245
236
231
226
217
209
204

Too Light
65.00%
272
259
253
245
237
231
226
218
210
204

Too Light
65.00%
273
259
254
246
238
232
227
218
210
205

Too Light
65.00%
274
260
254
246
 238
233
227
219
211
205

Too Light
65.00%
274
261
255
247
239
233
228
219
211
206

Too Light
65.00%
275
261
256
247
239
234
228
220
212
206

Too Light
65.00%
276
262
256
248
240
234
229
220
212
207
Too Light
65.00%
276
262
257
249
240
235
229
221
213
207

Too Light
65.00%
277
263
258
249
241
235
230
222
213
208

Too Light
65.00%
278
264
258
250
241
236
230
222
214
208

Too Light
65.00%
278
264
259
250
242
 236
231
223
214
209

Too Light
65.00%
279
265
259
251
243
237
231
223
215
209

Too Light
65.00%
279
266
260
252
243
238
232
224
215
210

Too Light
65.00%
280
266
261
252
244
238
233
224
216
210

Too Light
 65.00%
281
267
261
253
244
239
233
225
216
211

Too Light
65.00%
281
267
262
253
245
239
234
225
217
211

Too Light
65.00%
282
268
262
254
245
240
234
226
217
212

Too Light
65.00%
283
269
263
254
246
240
 235
226
218
212

Too Light
65.00%
283
269
264
255
247
241
235
227
218
213

Too Light
65.00%
284
270
264
256
247
241
236
227
219
213

Too Light
65.00%
285
270
265
256
248
242
236
228
219
214

Too Light
65.00%
 285
271
265
257
248
243
237
228
220
214

Too Light
65.00%
286
272
266
257
249
243
237
229
220
214

Too Light
65.00%
287
272
267
258
249
244
238
229
221
215

Too Light
65.00%
287
273
267
259
250
244
238
 230
221
215

Too Light
65.00%
288
274
268
259
251
245
239
230
222
216

Too Light
65.00%
289
274
268
260
251
245
240
231
222
216

Too Light
65.00%
289
275
269
260
252
246
240
231
223
217

Too Light
65.00%
290
 275
270
261
252
246
241
232
223
217

Too Light
65.00%
291
276
270
261
253
247
241
232
224
218

Too Light
65.00%
291
277
271
262
253
248
242
233
224
218

Too Light
65.00%
292
277
271
263
254
248
242
233
 225
219

Too Light
65.00%
292
278
272
263
254
249
243
234
225
219

Too Light
65.00%
293
278
273
264
255
249
243
235
226
220

Too Light
65.00%
294
279
273
264
256
250
244
235
226
220

Too Light
65.00%
294
280
 274
265
256
250
244
236
227
221

Too Light
65.00%
295
280
274
266
257
251
245
236
227
221

Too Light
65.00%
296
281
275
266
257
251
245
237
228
222

Too Light
65.00%
296
282
276
267
258
252
246
237
228
 222

Too Light
65.00%
297
282
276
267
258
252
247
238
229
223

Too Light
65.00%
298
283
277
268
259
253
247
238
229
223

Too Light
65.00%
298
283
277
269
260
254
248
239
230
224

Too Light
65.00%
299
284
278
 269
260
254
248
239
230
224

Too Light
65.00%
300
285
279
270
261
255
249
240
231
225

Too Light
65.00%
300
285
279
270
261
255
249
240
231
225

Too Light
65.00%
301
286
280
271
262
256
250
241
232
226
Too Light
65.00%
302
287
280
271
262
256
250
241
232
226

Too Light
65.00%
302
287
281
272
263
257
251
242
233
227

Too Light
65.00%
303
288
282
273
264
257
251
242
233
227

Too Light
65.00%
304
288
282
273
 264
258
252
243
234
228

Too Light
65.00%
304
289
283
274
265
259
252
243
234
228

Too Light
65.00%
305
290
284
274
265
259
253
244
235
229

Too Light
65.00%
305
290
284
275
266
260
254
244
235
229
Too Light
65.00%
306
291
285
276
266
260
254
245
236
230

Too Light
65.00%
307
291
285
276
267
261
255
245
236
230

Too Light
65.00%
307
292
286
277
267
261
255
246
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231

Too Light
65.00%
308
293
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277
268
 262
256
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231

Too Light
65.00%
309
293
287
278
269
262
256
247
238
232

Too Light
65.00%
309
294
288
278
269
263
257
248
238
232

Too Light
65.00%
310
295
288
279
270
264
257
248
239
233

Too Light
 65.00%
311
295
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264
258
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233

Too Light
65.00%
311
296
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271
265
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234

Too Light
65.00%
312
296
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Too Light
65.00%
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 259
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Too Light
65.00%
313
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266
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Too Light
65.00%
314
298
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Too Light
65.00%
315
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236

Too Light
65.00%
 315
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Too Light
65.00%
316
300
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237

Too Light
65.00%
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244
237

Too Light
65.00%
317
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270
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 254
244
238

Too Light
65.00%
318
302
296
286
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270
264
254
245
238

Too Light
65.00%
318
303
296
287
277
271
264
255
245
239

Too Light
65.00%
319
303
297
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271
265
255
246
239

Too Light
65.00%
320
 304
297
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272
265
256
246
240

Too Light
65.00%
320
304
298
288
279
272
266
256
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240

Too Light
65.00%
321
305
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Too Light
65.00%
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 248
241

Too Light
65.00%
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306
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268
258
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Too Light
65.00%
323
307
300
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275
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242

Too Light
65.00%
324
308
301
291
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275
269
259
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243

Too Light
65.00%
324
308
 302
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243

Too Light
65.00%
325
309
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276
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244
This is a sheet where I take and analyze lifters previous programs to get an idea of appropirate
reccomendations for the next block. I don't want to take a lifter who was doing maybe 100 reps of lifts a week
and suddenly triple their working volume.
Last Block Rep Stats
Daily reps of: Day 1 Day 2 Day 3 Day 4 Day 5 TOTALS:
Snatch 19 15 6 40
Clean 21 15 6 42
Jerk 21 15 6 42
Squat 25 24 49
Pull 15 15 20 20 10 80

Tot. Week Vol.: 253

% Snatch 15.81%
% Clean 16.60%
% Jerk 16.60%
% Squat 19.37%
% Pull 31.62%
100.00%

NEXT BLOCK REP STATS

THIS IS AN OLDER SKELETON. LOOK AT JR or CK for an updated version. In general: If you're working with
an intermediate or advanced athlete: As the intensity goes up, the volume should come down. Ergo: If I'm
programming a peak block after a strength block, I might take their average intensity up 4%, so I know I'll need
to take their volume down some measure. How much you take the volume down depends on what coach you
ask. With a beginer athlete, I would generally use a more loosely defined load selection protocol: Daily rep
max, variations, etc. Things to emphasize weak technical points of the lift while giving the athlete a chance to
improve their numbers as their technique develops.
Calculator:
Desired TWV: 230
% Snatch 20% 46
% clean 20% 46
% Jerk 15% 35
% Squat 25% 58
% Pull 20% 46
total % 100.00%

Below is a program skeleton where we count out total reps among working weight and use the target
volume distribution above as a guide.
Skeleton d1 d2 d3 d4 d5 Reps left
Snatch 16 24 6 0
Clean 16 24 6 0
Jerk 13 16 6 -1
Squat 18 25 14 1
Pull 9 9 15 15 -2
acc H L V L C
This is a sheet where I take and analyze lifters previous programs to get an idea of appropirate
reccomendations for the next block. I don't want to take a lifter who was doing maybe 100 reps of lifts a week
and suddenly triple their working volume.
Daily reps of: Day 1 Day 2 Day 3 Day 4 Day 5 TOTALS:
Snatch 28 8 36
Clean 26 8 34
Jerk 10 23 33
Squat 20 12 32
Pull 12 12 24
Total: 159
Tot. Week Vol.: 159 This is a tool I use to adjust how many target reps of each movement I assign
% Snatch 22.64% to an athlete. By analyzing their volume distirbution from the previous cycle
% Clean 21.38% and relating it back to the max, I can make decisions for the next cycle based
on how the athlete has performed. For instance: Lets say at the end of a block
% Jerk 20.75% with the new PR's an athlete is now jerking 115% of their clean. Well we
% Squat 20.13% probably don't need to spend nearly as much time on their jerk as we do on
clean technique or possibly pulling strength. So I can take reps/time/lifts away
% Pull 15.09% from the jerk and put more reps into emphasizing the development of the
100.00% clean or pulling strength.

Calculator:
Desired TWV: 165 <-- Total reps of working sets per week for next block
% Snatch 18% 30
% clean 22% 36
% Jerk 15% 25
% Squat 25% 41
% Pull 20% 33
total % 100.00%

Skeleton d1 d2 d3 d4 d5 Reps left

Snatch 12 10 10 -2
Clean 15 10 10 1
Jerk 15 10 0
Squat 18 24 -1
Pull 15 15 3
acc H L V L C

This is an example of daily intensity selection. For this program we used little peaks in the RI at the end of the
week and lower weekly intensities. It worked well and this athlete hit a 4 kg pr snatch and a 5 kg pr clean and
jerk at the end of this peak phase while training 3 days per week.
RI's D1 D2 D3
week 1 79% 79% 84%
2 82% 82% 87%
3 85% 85% 90%
4 88% 88% 93%
This is a sheet where I take and analyze lifters previous programs to get an idea of appropirate
reccomendations for the next block. I don't want to take a lifter who was doing maybe 100 reps of lifts a week
and suddenly triple their working volume.
Daily reps of: Day 1 Day 2 Day 3 Day 4 Day 5 TOTALS:
Snatch 10 12 8 10 15 55
Clean 8 10 10 12 15 55
Jerk 8 5 5 15 15 48
Squat 20 40 9 69
Pull 20 20 40
Total: 267
Tot. Week Vol.: 267
% Snatch 20.60%
% Clean 20.60%
% Jerk 17.98%
% Squat 25.84%
% Pull 14.98% 267 total reps during peak phase w/ ~60% of total volume dedicated to
100.00% competition lifts (before acc).

Calculator:
Desired TWV: 240.3 <-- Total reps of working sets per week for next block
% Snatch 20% 48
% clean 20% 48
% Jerk 17% 41
% Squat 25% 60
% Pull 18% 43
total % 100.00%

Skeleton d1 d2 d3 d4 d5 Reps left

Snatch 10 15 18 5 0
Clean 10 15 18 5 0
Jerk 8 12 15 5 1
Squat 10 12 18 21 -1
Pull 9 9 12 12 1
acc Upper Lower Upper Lower

This block would be focused on establishing a base.

RI's D1 D2 D3 D4
Weeks Moderate IntensModerate IntensLow Intensity High Intensity

1 81.00% 81.00% 77.00% 85.00%

2 83.00% 83.00% 79.00% 87.00%
3 85.00% 85.00% 81.00% 89.00%
4 87.00% 87.00% 83.00% 91.00%
5 89.00% 89.00% 85.00% 93.00%
6 91.00% 91.00% 87.00% 95.00% <- Defined Peak
Day to day variance 4.00% <- This changes how big of a day-to-day intensity drop through the week.
week to week variance 2.00% <- This changes how much the intensity changes from week to week
This is a sheet where I take and analyze lifters previous programs to get an idea of appropirate
reccomendations for the next block. I usually don't want to take a lifter who was doing maybe 100 reps of lifts
a week and suddenly triple their working volume because they will be dirt by week 2.
Daily reps of: Day 1 Day 2 Day 3 Day 4 Day 5 TOTALS:
Snatch 18 18 12 48
Clean 18 18 12 48
Jerk 18 10 12 40
Squat 18 32 24 74
Pull 12 12 16 16 56

Tot. Week Vol.: 266

% Snatch 18.05%
% Clean 18.05%
% Jerk 15.04%
% Squat 27.82%
% Pull 21.05%
100.00%

Calculator:
Desired TWV: 279.3
% Snatch 20% 56
% clean 20% 56
% Jerk 15% 42
% Squat 20% 56
% Pull 25% 70
total % 100.00%

Skeleton d1 d2 d3 d4 d5 Reps left

Snatch 24 18 14 0
Clean 24 18 14 0
Jerk 24 10 7 1
Squat 12 18 25 1
Pull 20 20 15 15 0
acc Push Pull Push Pull
Daily Intensity
depend on the lifter's background, what Targets
you're emphasizing at the time,
and the outside the gym factors like stress and recovery habits.
RI's D1 D2 D3 D4
Weeks Moderate IntensModerate IntensLow Intensity High Intensity
1 77.00% 77.00% 73.00% 81.00%
2 80.00% 80.00% 76.00% 84.00%
3 83.00% 83.00% 79.00% 87.00%
4 86.00% 86.00% 82.00% 90.00% <- Defined Peak
Day to day variance 4.00% <- This changes how big of a day-to-day intensity drop through the week. (note day 1 and 2 are lev
week to week variance 3.00% <- This changes how much the intensity changes from week to week
he week. (note day 1 and 2 are level intensity)