Data Analysis and Probability

During training it is important to train at different level in order to work on form, technique, speed, and performance. For example during my training I have light, moderate and heavy days. ( I always warm up to desired weights using lighter weights with more reps)

On Light days I tend to lift around 60 - 75% of my Personal Record (for a specific lift) for 6-15 reps

On Moderate days I lift from 75 - 85 % of my Personal Record (for a specific lift) for 2-6 reps

On Heavy days I lift from 85 - 100% of my Personal Record for a specific lift 1-4 reps

There are days where I attempt to exceed 100% and create a new Personal Record, which is on Testing Days (Testing Days do not occur very often; you lift small reps of increasing weights until you reach your maximum weight). Notice that the there is a correlation between the % and the Reps as the Weights increase Reps go down and as the Weights decrease the Reps go up.

100% at 1 Rep

95% at 1 Rep

85% from 2-4 Reps

80% from 4-6 Reps

75% from 6-8 Reps

70% from 8-10 Reps

65% from 10-12 Reps

60% from 12+ Reps

If I were going to have a Moderate Day of Squatting, with a Personal Record at 265 lbs (I give myself 1 to 3 minutes of rest in-between lifts)

I would warm-up starting at 135 lbs with 10 reps and 155 with 8 reps

I would then go to 75% of my Personal record for 6 Reps (2 times):

.75 * 265lb = 185.5 lb for 6 Reps (Twice)

I would then go to 80% of my Personal record for 4 Reps (2 Times):

.80 * 265lb = 212lb for 4 Reps (Twice)

I would then finish with 85 % of my Personal record for 2 Reps (2 Times):

.85 * 265 lb = 225.25 lb for 2 Reps (Twice)

That would be the end of my moderate Squat workout day.