what the heck?

[DevilWrath]

what is 1rm?
it kept on mentioning in this workout by Chad waterbury
The Waterbury Method: Let's Do It!

Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps

Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible)

DAY 1

Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds

A1 Dips

A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)

Note: A1/A2 consists of a superset pairing

B1 Skull Crushers

B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds

Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets

DAY 2

15-20 minutes of medium intensity jogging or GPP work

DAY 3

Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets

A1 Partial Dumbbell Deadlift (Romanian Deadlift)

A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Standing Calf Raises

B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)

DAY 4

Same as Day 2

DAY 5

Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)

Note: Utilize a supinated (palms up), shoulder-width hand grip

A1 Decline Barbell or Dumbbell Bench Press

A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Seated Calf Raises

B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

Lunges or Step-Ups
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)

Note: No rest between legs

DAY 6

Same as Day 2

DAY 7

Off


Loading

Once you’ve finished the first week of the program, the loading on all sets must be increased. Here’s how it all breaks down:

Week 2: 82.5% of 1RM for all lifts

Week 3: 85% of 1RM for all lifts

Week 4: 87.5% of 1RM for all lifts


can someone please explain what does the 82% of 1RM means?

thanks

[HOUSTON TEXAN]

1rm = one rep max

[bmac_21]

in other words the one amount you can only truly lift once.

so if your 1rm is 160, then take 80% = 128

if your trying to find your 1rm, look up how to do it. dont just throw weights on, you need to gradually build up to prepare yourself.

[swanso5]

an even easier way is a wt that you can for 2 more reps than listed by yourself and no more or less...so if it says to do 3 reps than use a wt you can do 5 times...if it says 6 reps use one you can 8 times etc for all sets and increase from there