Max Stim
Max Stim
Max Stim
Simply in the red blocks enter your exercise and your RM for each.
The embedded formulas will plot out your loads that should be used.
In the tracking spreadsheet, enter your body circumference checks for the beginning and ending of
each phase.
Phase 1 10RM
1 set WO One WO Two WO Three WO Four WO Five WO Six WO Seven
Week 1 75% 75% 80% 80% Week 2 85% 85% 90%
Reps 20 20 20 20 Reps 20 20 20
M time(secs) 2 2 2 2 3 3 3
Exercises 10RM Load Load Load Load Load Load Load
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
110%
20
5
Load
110
110
110
110
110
110
110
110
110
110
110
110
110
Phase 2 8RM 1 set
WO One WO Two WO Three WO Four WO Five WO Six
Week 1 75% 75% 80% 80% Week 2 85% 85%
Reps 20 20 20 20 Reps 20 20
M time(secs) 4 4 4 4 5 5
Exercises 8RM Load Load Load Load Load Load
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
100 75 75 80 80 85 85
110% 110%
20 20
7 7
Load Load
110 110
110 110
110 110
110 110
110 110
110 110
110 110
110 110
110 110
110 110
110 110
110 110
110 110
Phase 3 6RM 1 set
WO One WO Two WO Three WO Four WO Five WO Six WO Seven
Week 1 75% 75% 80% 80% Week 2 85% 85% 90%
Reps 20 20 20 20 Reps 20 20 20
M time(secs) 6 6 6 6 7 7 7
Exercises 6RM Load Load Load Load Load Load Load
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
100 75 75 80 80 85 85 90
110%
20
10
Load
110
110
110
110
110
110
110
110
110
110
110
110
110
Body Comp Phase 1 Phase 2 Phase 3
Beginning Ending Beginning Ending Beginning Ending
BW
Chest (at Nipple)
Shoulder (at widest)
Upper Arm (at largest, contracted)
Waist (narrowest part of torso)
Hip (at Hip/Thigh Joint)
Thigh(at largest)
Calf(at largest, contracted)
When testing RM's before and after use standard rep cadence do not use M-time contractions
Strength Phase 1-10RM Phase 2-8RM Phase 3-6RM
Exercise Beginning Ending Beginning Ending Beginning Ending