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A Note on Notation

Standard notation is as follows:

5×5 means 5 sets of 5 reps with a given weight.  After warming up to your work weight, you lift one weight across all 5 sets, trying to complete all 5 reps within each set.

5×3 means 5 sets of 3 reps with a given weight.  After warming up to your work weight, you lift one weight across all 5 sets, trying to complete all 3 reps within each set.

5-5-5-5-5 means perform a 5-RM test with 5 attempts in total, i.e. add more weight after each successful attempt, the goal being to lift more in a set of 5 than ever before.

1-1-1-1-1-1-1 means perform a 1-RM test with 7 attempts in total.

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