Squat 1RM and percentage-based training loads.
Use the percentage table to build structured training programs. Common programs like 5/3/1 (Wendler) and Starting Strength use percentages of 1RM to autoregulate volume and intensity over training cycles.
Always warm up properly before heavy lifting. Work up gradually: 50%, 70%, 85%, then your working sets. For 1RM testing, use a controlled testing day after a deload week for best results.