Developing Your One Repetition Maximums

Start by determining your 1 rep max (RM) for a muscle. That's the maximum amount of weight you can lift for only 1 rep (that will be different for each muscle group and will change over time). Use that number to determine progression of weight. Note: As strength builds, your 1 RM will change. Adjust weight accordingly throughout each workout.

Sample 12-Week Training Plan For Strength

Try this rep scheme on core moves like bench press, squat, and deadlift during your workouts to build more muscle and strength.

• Week 1 (Load): 2x10 reps at 60% 1RM
• Week 2 (Load): 3x10 reps at 65% 1RM
• Week 3 (Unload): 3x10 reps at 60% 1 RM
• Week 4 (Load): 3x10 reps at 70% 1 RM
• Week 5 (Load): 3x5 reps at 70% 1 RM
• Week 6 (Load): 3x5 reps at 75% 1 RM
• Week 7 (Unload): 3x5 reps at 70% 1 RM
• Week 8 (Load): 3x5 reps at 80% 1 RM
• Week 9 (Load): 3x3 reps at 70% 1 RM
• Week 10 (Load): 3x3 reps at 75% 1 RM
• Week 11 (Unload): 3x3 reps at 70% 1 RM
• Week 12 (Load): 3x3 reps at 80% 1 RM

By week 12, you should be lifting significantly more weight than week 1 due to hypertrophy of the muscles.  

http://rugbyacademy.org.au/developing-your-one-repetition-maximums/