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  • Ladder Rep Scheme

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    jaybrahh
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    This document outlines a squat ladder rep scheme based on a 1 repetition maximum (1RM) of 160 pounds. It lists the weight to be used for 10 sets of squats, decreasing the reps from 10 to 1 and then increasing back to 10 in a pyramid pattern, with the heaviest weight of 145.6 pounds used for 2 reps in the middle sets. The weights are calculated as percentages of the lifter's 1RM.

    Original Description:

    Ladder program powerlifting

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    This document outlines a squat ladder rep scheme based on a 1 repetition maximum (1RM) of 160 pounds. It lists the weight to be used for 10 sets of squats, decreasing the reps from 10 to 1 and then increasing back to 10 in a pyramid pattern, with the heaviest weight of 145.6 pounds used for 2 reps in the middle sets. The weights are calculated as percentages of the lifter's 1RM.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    18 views2 pages

    Ladder Rep Scheme

    Uploaded by

    jaybrahh
    This document outlines a squat ladder rep scheme based on a 1 repetition maximum (1RM) of 160 pounds. It lists the weight to be used for 10 sets of squats, decreasing the reps from 10 to 1 and then increasing back to 10 in a pyramid pattern, with the heaviest weight of 145.6 pounds used for 2 reps in the middle sets. The weights are calculated as percentages of the lifter's 1RM.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Squat ladder rep scheme

    1RM:

    160
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10

    53.28
    88
    108.8
    123.2
    139.2
    145.6
    123.2
    108.8
    88
    53.28

    x10
    x8
    x6
    x4
    x2
    x2
    x4
    x6
    x8
    x10

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