One rep max calculator: ... For your upper body, find the heaviest weight you can bench, deadlift or squat 4-to-6 times and plug it into this equation: (4-to-6RM x 1.1307) + 0.6998.

Top Set and Pause Squats: After completing your heaviest set, say a triple with 400 lbs, reduce the weight to about 80% (320 lbs in this example).Perform three sets of three reps of pause squats ...