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Strength & Size · Intermediate · 4 days/week · 12 weeks · 66 sessions
BroGains Powerbuilding (12-Week)
Twelve weeks: volume, climbing and intensity phases, then a two-week peak that ends in a tested 1RM. Squat, bench and deadlift each go twice a week — once heavy, once for speed or volume — with an AMRAP set every week that decides your next training max. Accessories are yours to pick around your weak point.
Brogan Pratt — free community program · original program & spreadsheets
Your Working Maxes
This program writes its percentages straight off your 1RM, so your working max starts at your 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.
Log in to enter your maxes and get personalized weights.
How to Progress
- All 12 weeks are laid out below, lifting and conditioning days both. Percentages hold within a phase; what climbs week to week is your working max.
- Every main lift ends on an AMRAP set. The reps you hit set next week’s training max: 1–4 reps drops it 3%, 5–6 holds, 7–8 adds 1.5%, 9–10 adds 3%, 11+ adds 4.5%.
- A drop is not a failure — it is the program telling you the max got ahead of your strength. Take it and keep going.
- Phase 1 · Volume (weeks 1–3): fives at 73%. Week 4 tests it — triples at 78%, no heavy single.
- Phase 2 · Climbing (weeks 5–7): fours at 75%. Week 8 tests it the same way.
- Phase 3 · Intensity (weeks 9–10): triples at 78% with the heavy single back in.
- Speed work is 60% for 2×3 every single week — move it fast, it is not meant to be hard.
- Each week is 4 lifting days plus the conditioning days shown; the remaining days are complete rest or easy steady-state cardio.
- Accessories shown are the spreadsheet’s defaults — swap them above for whatever targets your own sticking point. Grip work, curls and the overhead press rotate on their own schedule, as they do in the sheet.
- Weeks 11–12 are the peak. Week 11 drops the AMRAPs and sharpens at 80%; week 12 opens with singles, then tests each lift on its own day.
- Test day ramps 30% → 50% → 63%, then singles until you miss. Log the heaviest single you complete and it becomes your new 1RM.
- Stopping at week 10 is fine — that is the non-peaking run. Weeks 11–12 are for when you want a tested max.
The Program
Week 1 (Volume) · Bench Heavy
Start This DayBarbell Bench Press5/5/AMRAP @ 73/73/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
High Rack Pull2×5–7
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Dumbbell Overhead Press2×6–8
Hammer Curl2×8–10
Week 1 (Volume) · Squat Heavy
Start This DayBack Squat5/5/AMRAP @ 73/73/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 1 (Volume) · Day 3 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 1 (Volume) · Deadlift Heavy + Bench Volume
Start This DayDeadlift5/4/AMRAP @ 73/73/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press1/8/8/8 @ 86/60/60/60% TMOne heavy single, then three back-off sets.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 1 (Volume) · Squat Volume + Speed Deadlift
Start This DayBack Squat1/8/8/8 @ 86/60/60/60% TMOne heavy single, then three back-off sets.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 1 (Volume) · Day 7 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 2 (Volume) · Bench Heavy
Start This DayBarbell Bench Press5/5/AMRAP @ 73/73/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
90-Second Overhand Hold1×90 secDouble-overhand grip, hold to failure or 90 seconds.
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Dumbbell Overhead Press2×6–8
Hammer Curl2×8–10
Week 2 (Volume) · Squat Heavy
Start This DayBack Squat5/5/AMRAP @ 73/73/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 2 (Volume) · Day 3 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 2 (Volume) · Deadlift Heavy + Bench Volume
Start This DayDeadlift5/4/AMRAP @ 73/73/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press1/8/8/8 @ 86/60/60/60% TMOne heavy single, then three back-off sets.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 2 (Volume) · Squat Volume + Speed Deadlift
Start This DayBack Squat1/8/8/8 @ 86/60/60/60% TMOne heavy single, then three back-off sets.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 2 (Volume) · Day 7 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 3 (Volume) · Bench Heavy
Start This DayBarbell Bench Press5/5/AMRAP @ 73/73/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
High Rack Pull2×5–7
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Dumbbell Overhead Press2×6–8
Hammer Curl2×8–10
Week 3 (Volume) · Squat Heavy
Start This DayBack Squat5/5/AMRAP @ 73/73/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 3 (Volume) · Day 3 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 3 (Volume) · Deadlift Heavy + Bench Volume
Start This DayDeadlift5/4/AMRAP @ 73/73/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press1/8/8/8 @ 86/60/60/60% TMOne heavy single, then three back-off sets.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 3 (Volume) · Squat Volume + Speed Deadlift
Start This DayBack Squat1/8/8/8 @ 86/60/60/60% TMOne heavy single, then three back-off sets.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 3 (Volume) · Day 7 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 4 (Volume test) · Bench Heavy
Start This DayBarbell Bench Press3/3/3/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
90-Second Overhand Hold1×90 secDouble-overhand grip, hold to failure or 90 seconds.
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Dumbbell Overhead Press2×6–8
Hammer Curl2×8–10
Week 4 (Volume test) · Squat Heavy
Start This DayBack Squat3/3/3/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 4 (Volume test) · Day 3 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 4 (Volume test) · Deadlift Heavy + Bench Volume
Start This DayDeadlift3/3/1/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press7/7/7 @ 62/62/62% TMTest week — back-off volume only, no heavy single.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 4 (Volume test) · Squat Volume + Speed Deadlift
Start This DayBack Squat7/7/7 @ 62/62/62% TMTest week — back-off volume only, no heavy single.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 4 (Volume test) · Day 7 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 5 (Climbing) · Bench Heavy
Start This DayBarbell Bench Press4/4/AMRAP @ 75/75/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
High Rack Pull2×5–7
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Overhead Press2×6–8
Hammer Curl2×8–10
Week 5 (Climbing) · Squat Heavy
Start This DayBack Squat4/4/AMRAP @ 75/75/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 5 (Climbing) · Day 3 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 5 (Climbing) · Deadlift Heavy + Bench Volume
Start This DayDeadlift4/3/AMRAP @ 75/75/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press1/7/7/7 @ 86/62/62/62% TMOne heavy single, then three back-off sets.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 5 (Climbing) · Squat Volume + Speed Deadlift
Start This DayBack Squat1/7/7/7 @ 86/62/62/62% TMOne heavy single, then three back-off sets.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 5 (Climbing) · Day 7 Mobility
Start This DayMobility RoutineFull routine
Week 6 (Climbing) · Bench Heavy
Start This DayBarbell Bench Press4/4/AMRAP @ 75/75/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
90-Second Overhand Hold1×90 secDouble-overhand grip, hold to failure or 90 seconds.
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Overhead Press2×6–8
Hammer Curl2×8–10
Week 6 (Climbing) · Squat Heavy
Start This DayBack Squat4/4/AMRAP @ 75/75/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 6 (Climbing) · Day 3 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 6 (Climbing) · Deadlift Heavy + Bench Volume
Start This DayDeadlift4/3/AMRAP @ 75/75/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press1/7/7/7 @ 86/62/62/62% TMOne heavy single, then three back-off sets.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 6 (Climbing) · Squat Volume + Speed Deadlift
Start This DayBack Squat1/7/7/7 @ 86/62/62/62% TMOne heavy single, then three back-off sets.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 6 (Climbing) · Day 7 Mobility
Start This DayMobility RoutineFull routine
Week 7 (Climbing) · Bench Heavy
Start This DayBarbell Bench Press4/4/AMRAP @ 75/75/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
High Rack Pull2×5–7
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Dumbbell Overhead Press2×6–8
Hammer Curl2×8–10
Week 7 (Climbing) · Squat Heavy
Start This DayBack Squat4/4/AMRAP @ 75/75/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 7 (Climbing) · Day 3 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 7 (Climbing) · Deadlift Heavy + Bench Volume
Start This DayDeadlift4/3/AMRAP @ 75/75/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press1/7/7/7 @ 86/62/62/62% TMOne heavy single, then three back-off sets.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 7 (Climbing) · Squat Volume + Speed Deadlift
Start This DayBack Squat1/7/7/7 @ 86/62/62/62% TMOne heavy single, then three back-off sets.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 7 (Climbing) · Day 7 Mobility
Start This DayMobility RoutineFull routine
Week 8 (Climbing test) · Bench Heavy
Start This DayBarbell Bench Press3/3/3/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
90-Second Overhand Hold1×90 secDouble-overhand grip, hold to failure or 90 seconds.
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Dumbbell Overhead Press2×6–8
Hammer Curl2×8–10
Week 8 (Climbing test) · Squat Heavy
Start This DayBack Squat3/3/3/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 8 (Climbing test) · Day 3 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 8 (Climbing test) · Deadlift Heavy + Bench Volume
Start This DayDeadlift3/3/3/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press6/6/6 @ 68/68/68% TMTest week — back-off volume only, no heavy single.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 8 (Climbing test) · Squat Volume + Speed Deadlift
Start This DayBack Squat6/6/6 @ 68/68/68% TMTest week — back-off volume only, no heavy single.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 8 (Climbing test) · Day 7 Mobility
Start This DayMobility RoutineFull routine
Week 9 (Intensity) · Bench Heavy
Start This DayBarbell Bench Press3/3/3/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
High Rack Pull2×5–7
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Dumbbell Overhead Press2×6–8
Barbell Curl2×8–10
Week 9 (Intensity) · Squat Heavy
Start This DayBack Squat3/3/3/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 9 (Intensity) · Deadlift Heavy + Bench Volume
Start This DayDeadlift3/3/1/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press1/6/6/6 @ 86/68/68/68% TMOne heavy single, then three back-off sets.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 9 (Intensity) · Squat Volume + Speed Deadlift
Start This DayBack Squat1/6/6/6 @ 86/68/68/68% TMOne heavy single, then three back-off sets.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 9 (Intensity) · Day 7 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 10 (Intensity) · Bench Heavy
Start This DayBarbell Bench Press3/3/3/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Bench2×3 @ 60% TMExplosive — bar speed is the point.
Dips2×6–8
Dumbbell Shoulder Press2×6–8
90-Second Overhand Hold1×90 secDouble-overhand grip, hold to failure or 90 seconds.
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Dumbbell Overhead Press2×6–8
Barbell Curl2×8–10
Week 10 (Intensity) · Squat Heavy
Start This DayBack Squat3/3/3/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Speed Squat2×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 10 (Intensity) · Deadlift Heavy + Bench Volume
Start This DayDeadlift3/3/1/AMRAP @ 78/78/78/74% TMLast set is an AMRAP — the reps you hit set next week’s training max.
Barbell Bench Press1/6/6/6 @ 86/68/68/68% TMOne heavy single, then three back-off sets.
Paused Bench Press2×3 @ 76% TM3-second pause on the chest.
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 10 (Intensity) · Squat Volume + Speed Deadlift
Start This DayBack Squat1/6/6/6 @ 86/68/68/68% TMOne heavy single, then three back-off sets.
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift2×3 @ 60% TM
Week 10 (Intensity) · Day 7 Conditioning
Start This DayBike HIIT3 rounds · 30 sec hard / 3–4 min easy
EMOTM Prowler Run4 rounds, every minute on the minute
Mobility RoutineFull routine
Week 11 (Peak start) · Bench Heavy
Start This DayBarbell Bench Press3/3/3 @ 80/78/78% TMNo AMRAP from here on — your maxes are locked for the test.
Speed Bench1×3 @ 60% TM
Dips2×6–8
Dumbbell Shoulder Press2×6–8
High Rack Pull2×5
Wide-Grip Seated Row2×10–12
Wide-Grip Pull-Up2×10–12
Dumbbell Overhead Press2×6–8
Barbell Curl2×8–10
Week 11 (Peak start) · Squat Heavy
Start This DayBack Squat3/3/3 @ 80/78/78% TM
Speed Squat1×3 @ 60% TM
Paused Squat2×10–12
Front Squat2×10–12
Week 11 (Peak start) · Deadlift Heavy + Bench Volume
Start This DayDeadlift3/3 @ 80/78% TM
Barbell Bench Press3×6 @ 68% TM
Paused Bench Press1×3 @ 76% TM
Close-Grip Bench Press3×5
Weighted Chin-Up2×6–8
Z-Bar Spider Curl2×8–10
Rear Delt Fly2×15–20
Week 11 (Peak start) · Squat Volume + Speed Deadlift
Start This DayBack Squat3×6 @ 68% TM
Paused Squat2×6–8
Front Squat2×6–8
Speed Deadlift1×3 @ 60% TM
Week 12 (Peak week) · Openers (all three lifts)
Start This DayBack Squat2×1 @ 80% TM
Barbell Bench Press2×1 @ 80% TM
Deadlift2×1 @ 80% TM
Week 12 (Peak week) · Squat 1RM Test
Start This DayBack Squat5/5/3/1/1 (attempt)/1 (attempt) @ 30/50/63/80/90/94% TMRamp, then singles until you miss. Log the heaviest one you complete — that becomes your new 1RM.
Week 12 (Peak week) · Bench 1RM Test
Start This DayBarbell Bench Press5/5/3/1/1 (attempt)/1 (attempt) @ 30/50/63/80/90/94% TMRamp, then singles until you miss. Log the heaviest one you complete — that becomes your new 1RM.
Week 12 (Peak week) · Deadlift 1RM Test
Start This DayDeadlift5/5/3/1/1 (attempt)/1 (attempt) @ 30/50/63/80/90/94% TMRamp, then singles until you miss. Log the heaviest one you complete — that becomes your new 1RM.