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Coach Sheet

Glossary entry — methodology

As Many Reps As Possible AMRAP

A working set performed to true failure, with no preset rep cap. Used as a test set or as the final intensity set in a cluster.

What AMRAP means

AMRAP is a set taken to true failure: lift the weight as many times as possible, stop only when you cannot complete another rep with valid form. The result is a rep count plus a load, representing the lifter’s true capacity at that weight on that day.

Example: “Final set: AMRAP at 80 kg.” The lifter performs 80 kg × 11 reps before the bar speed drops to a stalled grinder.

When to prescribe AMRAP

AMRAP sets are useful for:

  • 5/3/1-style intensity tests: the “+1” rep set at the end of each main lift block
  • Testing e1RM without a true 1RM attempt
  • Training peak power expression when programming for performance
  • Final set of a cluster to maximise effective reps near failure

They’re problematic for:

  • High-volume hypertrophy programs: AMRAP every set produces excess fatigue, harming next-day recovery
  • Novice lifters: form degrades on the failure rep, technique drifts
  • Compound lifts with high injury risk (heavy squats, deadlifts). Push hard, but not to technique-degrading failure

Honest reps vs grinder reps

The “rep at failure” in an AMRAP set is the rep where you couldn’t complete another with valid form. Some lifters extend AMRAP beyond this. Adding cheat reps, partial reps, rest-pause extensions. And inflate the count.

For e1RM purposes, count only valid full-range reps. A bench AMRAP of “12 reps” with rep 11 a half-rep doesn’t help anyone.

How AMRAP feeds e1RM

An AMRAP set provides a (load, reps) pair for the e1RM calculation. At 80 kg × 11 reps:

Effective reps:    11 (no RIR adjustment, set was to failure)
Brzycki:           80 / (1.0278 − 0.0278 × 11) = 80 / 0.7222 = 110.8
Epley:             80 × (1 + 11/30) = 109.3
Lombardi:          80 × 11^0.10 = 110.7

Median: 110.7 kg

The same lifter doing 80 kg × 11 with RIR 2 (could have done 13) would estimate higher: 80 × (1 + 13/30) = 114.7 kg under Epley. AMRAP removes the RIR ambiguity by going to actual failure.

In Coach Sheet

The Workout Plan tab supports an “AMRAP” prescription type (just leave the rep target as “AMRAP”). The lifter logs the actual rep count completed; e1RM updates accordingly. AMRAP sets are flagged in logs so the trainer can review form-quality concerns separately from successful execution.

Sources

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