i went to the gym for the first time in a long time yesterday to see what my 1rm were. i did bench:115lbs,squat:125,power clean:100lbs,deadlift:145
i am starting a 8-6-4 full body routine program 3 days a week with these lifts,but i am adding some step ups and split leg squats into my workouts simple because my track coach recommended them.also some ab workout after my workout.
my question is when doing doing these lifts is how much weight should i be lifting each set. i really want to increase my strength and explosiveness so i can get better in track. i dont care about size
for example for my bench press should i be doing
also when should i max out. i read online that maxing out to often can really hurt your lifts.