I see something like this on your website:
Sets per Muscle Group: Chest 10, Back 10
Movement Plane: Horizontal
Examples: Flat Barbell Bench, Barbell Rows, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press)
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)
What is Load: 80% of 1RM???
Does that meen 80% of your max?
The max weight you can do for the given excersise, multiplied by .80.
This is the approximate weight you should use.
For example: If your max in the given excersise is 200lbs, multiply that by .8, and you get 160lbs.
And if we don’t have a spotter to help us find our 1RM all the time?
With CW’s programs, you find your 1RM for the exercise, and you keep it throughout the whole program. The set/rep schemes take care of the increasing difficulty. At the end of the program, you re-calculate. Or just approximate