WM = Working Max, this was in the email when the guys sent me the program:
Before you test your one-rep maxes, you should be certain your lifting form is correct to avoid injuries. Use Youtube and Google so you have an idea of what the exercise is, but it is PARAMOUNT that your form is good. The biggest cue for squat is to ensure you're hitting depth, and that your spine is neutral. For deadlift, ensure your spine is neutral and that you are not rounding your back. For bench press, ensure there is no bouncing the weight off the chest, and make sure the weight IS touching your chest. If you want, you can do a 2-second paused bench, but it is up to you.
After your form is good, it is time to start using the program. Test your one-rep maxes, and input it into the very top. It should fill in your working maxes. Everything that is filled in by this calculation is in blue.
(Alternative to testing your one-rep max, you can test your two-rep or three-rep maxes, then using an online one-rep max calculator to estimate. We wouldn't recommend using a number higher than your five-rep max to estimate it, as it tends to become pretty inaccurate after that).
Each 1+ set, you will test to see if you will increase in weight. If you get 2 reps, you will increase your working max by 5 pounds. If you get 4 reps, you will increase it by 10 pounds. If you get 6 or more reps, you will increase it by 15 pounds.
For the parts in green, you will have to manually increase your working sets at your own pace. Start with a weight that is easy (but not too easy). I recommend increasing it if you succeed twice in a row (once it gets challenging)
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Remember, this isn't a program made for other people; it is simply the program we are currently using that aligns with our goals and weakpoints. For accessories, feel free to choose anything that will address your specific goals (if you want to build your core faster, add more ab workouts; if you want to build your calves, add calve raises, etc).
