I think these formulas are of limited use. no substitute for getting under the bar.havent used this formula for a while example is 100kg x 5 reps x .033 = 16.5 kg + 100kg you started with your 1 rep max should be 116.5 kg .This worked well for me but i cant remember if it was .03 or .033 found this a while ago on a USA site . Hope this helps cheers
It's a program bro.Formula is only really a guide i might be behind the times but what is this 5 3 1 everyone talks about maybe i might have to start a new thread .I only tried 1 rp max after a 8 to 10 week build up . cheers
thanks i will check out the site hope they got plenty of picturesIt's a program bro.
T NATION | How to Build Pure Strength
I just keep adding weight til I fail lol