# Overload Lifts

**URL:** <https://forum.barbellmedicine.com/t/overload-lifts/8705>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [May 5, 2020, 6:24am UTC](https://forum.barbellmedicine.com/t/overload-lifts/8705 "2020-05-05T06:24:31Z")\
**Posts on this page:** 4\
**Page:** 1

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**Author:** ![Vaziik](https://avatars.discourse-cdn.com/v4/letter/v/90db22/32.png) [@Vaziik](https://forum.barbellmedicine.com/u/Vaziik)\
**Post date:** [May 5, 2020, 6:24am UTC](https://forum.barbellmedicine.com/t/overload-lifts/8705/1 "2020-05-05T06:24:31Z")

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Good Morning all, could someone explain how the overload lifts are supposed to work? I have access to chains but when it says use approximately 20% of the 1RM in chains does that mean in addition to what I normally squat? For instance, if I was squatting 315 for 5 @ rpe 9 would I back off 20% of that but add it back in chain weight?

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [May 5, 2020, 2:16pm UTC](https://forum.barbellmedicine.com/t/overload-lifts/8705/2 "2020-05-05T14:16:37Z")

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The idea is to use chains that weigh ~ 20% of your 1RM. So, if your 1RM is 405, you’d use 80lbs of chains.

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**Author:** ![Vaziik](https://avatars.discourse-cdn.com/v4/letter/v/90db22/32.png) [@Vaziik](https://forum.barbellmedicine.com/u/Vaziik)\
**Post date:** [May 6, 2020, 8:41am UTC](https://forum.barbellmedicine.com/t/overload-lifts/8705/3 "2020-05-06T08:41:19Z")

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> [@Jordan\_Feigenbaum](#):
>
> The idea is to use chains that weigh ~ 20% of your 1RM. So, if your 1RM is 405, you’d use 80lbs of chains.

Ok, and then you just work up to the appropriate RPE for that day, correct?

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**Author:** ![LeahBBM](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/leahbbm/32/17_2.png) [@LeahBBM](https://forum.barbellmedicine.com/u/LeahBBM)\
**Post date:** [May 6, 2020, 5:20pm UTC](https://forum.barbellmedicine.com/t/overload-lifts/8705/4 "2020-05-06T17:20:40Z")

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That is correct!