On the flat dumbbell bench prescription starting at 70% e1rm amrap. How do you figure out what your e1rm is before hand?
Hey Brian,
It’s going to be an educated guess for what is 70% your first going around. We predict 70% to be ~ 12 to 15RM or so. I’d pick a load you’re sure you can get 10 reps with and then just take that to failure on set #1. You’ll have a better sense of your e1RM after that AND you’ll have gotten a good 1st set in!
-Jordan
Thanks @Jordan_Feigenbaum . One quick additional question. I know this is an older template but are the conditioning prescription of just 1 liss and 1 HIIT per week still the recommended dose? I thought it seemed low compared to the guidelines normally mentioned.
I think the dose of conditioning is appropriate for the template’s target audience as part of their weekly activity routine, though I would prefer more total activity gets done than just what is listed in the template.
If pressed, I’d triple the low intensity conditioning by ~ week 6 or so in someone who was doing less than that to start.