B-MG 055
10 reps Max POWERLIFTING
Find your 10 rep max in the Squat, Bench Press, and Deadlift.
Spend 20-30 min per movement including the warm up.
Spend 20-30 min per movement including the warm up.
Your 10 rep max is usually 75-80% of your 1 rep max
Squat:
Warmup
- 20 slow Air Squats
- 20 fast Air squats
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Start with 65-105 lbs for 10 reps, then add 20-30 lbs and repeat until you find your 10 rep max!
Be strategic because you don't want to waste too much energy doing sets of 10 with low weights.
![](http://cdn.shopify.com/s/files/1/1809/2741/files/Air_squat_large.jpg?v=1539925515)
![](http://cdn.shopify.com/s/files/1/1809/2741/files/Squats_cfa1367b-8187-432a-b995-c7fee35ba204_large.jpg?v=1539973140)
Bench press:
Warmup
- 15 slow Push Ups
- 15 fast Push Ups
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Start with 85-115 lbs for 10 reps, then add 10-20 lbs and repeat until you find your 10 rep max!
Be strategic because you don't want to waste too much energy doing sets of 10 with low weights.
![](http://cdn.shopify.com/s/files/1/1809/2741/files/Push_Ups_large.jpg?v=1539925846)
![](http://cdn.shopify.com/s/files/1/1809/2741/files/Bench_Press_large.jpg?v=1539970647)
Deadlift:
Warmup
- 15 slow Deadlift at 65 lbs
- 15 fast Deadlift at 65 lbs
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Start with 95-135 lbs for 10 reps, then add 20-30 lbs and repeat until you find your 10 rep max!
Be strategic because you don't want to waste too much energy doing sets of 10 with low weights.
![](http://cdn.shopify.com/s/files/1/1809/2741/files/Deadlift_b1e173c0-24eb-49b6-b6b5-e1f11c44eff2_large.jpg?v=1539970670)