Pick the reps you are running across the top. Pick what you want on the bar for those reps inside the grid. The row label on the left is the relative intensity of that set. The bar percent is the input. The row is the true cost.
Here is where coaches get burned. A coach writes 3x10@75% on the sheet and thinks he programmed a moderate day. Find it on the grid: run down the 10-rep column to 75% on the bar. That cell sits in the RI 100% row. Seventy-five percent looks moderate on paper. Ten reps make that set a true max effort.
So 3x10@75% means three max-effort sets back to back. That is why kids die on it. You did not program base work. You programmed a testing day and ran it three times.
What to program instead. If you want real base work at 10 reps, drop the bar percent into the yellow band. On this chart, 10 reps in the yellow base rows lands the bar around 60% to 64% (RI 80% to 87.5%). That is a set your athletes can repeat all week and still show up Friday. Tap any cell to run it.
Columns are reps. Cells are what you put on the bar. The row on the left is the relative intensity you earn. Tap a cell to run it.
Drop your email and see the true relative intensity, the zone, and the bar weight.