Hearst Magazine Media, Inc. All Rights Reserved. There are many training variables that need to be managed when trying to increase strength. Having said all that, probably the bigger thing to learn is how to adapt the program to fit you. But for building strength, the 80 percent load produced superior results. I know the calculators and charts tend to be off with me especially if my body isnt used to a high weight lower rep scheme. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level. If you want each set to end with 1 rep left in the tank, you can plan on doing, say, 3 sets of 8 reps at 76% most coaches would probably just program 75% for simplicity. In those cases, you may not want to overtax your body with unnecessary gym PR attempts. And what is the difference between the two hypertrophies? Im wondering if this is a work capacity issue (I used to take longer breaks between sets, usually around 3 minutes for the big lifts like squats and deads)? Having a loose idea of your 1RM can be useful hence, using estimates but truly maxing out before youre mechanically proficient can be counterproductive. And maybe these couple of weeks will be a good reminder that you feel better and perform better when youre intentionally sleeping more and taking good care of yourself amidst life stress. If one isn't capable of accelerating quickly, then strength will be negatively affected. Stop your set once your form is at risk of breaking down, or your. For example, if your 1RM for an exercise is 100 pounds (45.4 kg), lifting 80 percent of the 1RM would mean lifting 80 pounds (36.3 kg). Note you do the RE work on assist/supplementary work which is largely your weaknesses. Now that you know your percentages, put them to work in these BodyFit programs that are all structured around percentage-based lifting. With that in mind, your 1-rep max may be higher or lower than what the calculator estimates. At worse, youll hurt yourself. On the contrary, only a little over 57% of novice lifters recorded a >9 at their 1RM. Calculate your one-rep max (1RM) for any lift. Keep increasing weight until you reach your limit, resting in between tries. This a great option for beginners and intermediates because they can provide a baseline level for directing your training and programming. Want a good way to keep track of your PRs in any given exercise? High intensity interval training can produce amazing results. So, without any further ado, let's bust out our calculators and let the geek-fest begin! Once youve reached the highest weight you can lift for one rep, that is your new 1RM. Try to pick one movement to track per major movement or muscle group, for instance: Then, use progressive overload over weeks to months. A2012 study by Dongguk University, Korea, examined the reliability of the 1-RM test based on muscle group and gender. that is awesome. The can provide a great starting point but knowing how to adjust them to suit your specific needs will be extremely valuable. Numerous studies have assessedthe reliability of the 1-RM test. Training percentages are reference numbers which, when used correctly, aid in the design of effective training programs by facilitating the simultaneous development of numerous strength qualities. Keep workin hard and u can bring both up. What Are the Benefits of CrossFit and Is It Safe? Its likely that your form will break down and that youll increase your injury risk. This will depend on your max. After warming up, your client performs a set of eight squats at 150 pounds, which represents roughly 80% of his or her 1 RM. Follow the table exactly as outlined for the best possible results. Do you have spotters and proper equipment to keep you safe during max attempts? Learn weight-training, When people talk about muscular hypertrophy theyre usually referencing gaining muscle or increasing muscle size. Calculate your 1RM using this formula, created by the University of New Mexico. How long exactly depends on when you feel 100% recovered and ready to complete the next step. Don't use your back squat 1RM to compute your front squat. In the same way, your 2RM is the maximum amount of weight you can lift for two repetitions, 3RM is the maximum weight you can lift for three repetitions, and so on. In other words, its fundamental to know your 1RM so you can decide which weights to lift in competitions and during practice. While in 70 percent of the cases no differences were found. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Then, subjects performed 1 set to failure at 60, 80, and 90% of 1RM in the back squat, bench press, and arm curl in a randomized, balanced design. Im not quite convinced theres a problem with the percent recommendation. On the other hand, if youre an intermediate lifter that wants to compete and push yourself to the limit, you might benefit from testing your true 1RMs. Every athlete will have their own list of tips and processes for structuring 1RM testing days. So, to train for improved speed one must use light(er) weights with the goal of moving them as quickly as possible. The results showed percent 1-RM elicited greater improvements in maximal strength (4.6%) in comparison with RM targets. So to illustrate, when performing lifts at or above 90% 1RM, it would be optimal to perform 4 total repetitions but acceptable to go as high as 10, depending on the lifter and their needs. The study conclude that in 80 percent and 90 percent of 1-RM, the number of repetitions is higher in exercises involving lower limbs compared with upper limb exercises. This conditioning finisher will not only torch fat, it'll teach you to control your breathing in intense sports or workouts. Does that make sense? To understand how to choose appropriate set/repetition ranges it's necessary to examine what's known as Prilepin's Chart: Before you freak out and say the table is too confusing, allow me to explain. Finally, in the fourth and final column we see Total Range, which indicates the acceptable repetition range when operating at a given percentage of 1RM. The tips below can help ensure youre obtaining the best estimate for your 1RM. Is characterized by the ability to move at high speeds with relatively low external resistance. The first benefit of knowing or having an estimate of your 1RM is that it facilitates better programming. This is the basic outline for each day: Moderate Load 55%-70% 4-8 sets 2-4 reps. Maybe the old-fashioned approach is better: adding weight to the bar each set, do something like 15, 12, 10, [working for it now] 8, 6 and then a back-off set with a lower weight. I had no idea of how percentages were related to training or why they were so regularly referenced. As you increase your load, gradually strip down the volume and number of accessory moves youre incorporating into your work. Based on your experience level, you can use a well-structured training day and the calculator on your phone to grab an estimate of your max. Try to adhere to his recommendations as best as possible but don't freak out if you don't hit the optimal number of repetitions. Some programs are set up a little differently and will instead tell you to lift with your 3RM, 6RM, or some other number. A 1-repetition max (1RM) is the absolute maximum amount that can be lifted for one rep for any given exercise. The risk of injury also increases. Your one-rep max is the max weight you can lift for a single Week 1: 3x8 at 225 pounds (total volume = 5,400 pounds) Week 2: 3x7 at 230 pounds (total volume = 4,830 pounds) Here are the estimated percentages of 1RM you can use for a number of repetitions between 1 and 20: Enter your target one-rep max in the field below, and well calculate your warm-up weights. squats, incline DB bench press, etc.). Strength: 85-95 percent, 3-5 reps per set. Five percent of a 135-pound max is a much different jump than five percent of a 500-pound max. So if you find that last week's 8RM is now a 5RM, don't be afraid to lighten the weight for a workout. Use moderate weight jumps that you feel confident with, and only go up when your form is solid. That would give you 3 minutes of rest between the repeated sets of the same exercise. On a macro level, when youre working up to a peak in training, build up over the course of at least eight to 12 weeks. Heres how to get a killer workout anyway. This means you can train at sub-maximal weights and still see strength gains (5). A few you'll find in the gym bags of most serious lifters include: For over 10 years, members of BodySpace have been helping each other build their best bodies. Incorporating a wide variety of percentages with the consistent goal of moving weights as explosively as possible will lead to the best strength outcomes. What's different here is that instead of a giving you a percentage of your 1RM, you'll see 3RM, which indicates you should use a weight that you can do for only 3 reps. You'll need the table below to essentially do the conversion in a different way. These benefits will slide and shift based on ones goals, needs, and overall training experience. But from visualization to resting between sets, check out some general tips for maxing out. 70% of frikkin what my 1RM changes day to day depending on what I did the day before or the previous exercise. The researchers found that both heavy and light loads increased muscle mass equally. Plus, you can use your 1RM to estimate which loads to lift in the gym by referencing the below list. You risk either not challenging yourself enough to make gains or burning yourself out if you push the intensity too high, too often. There are a few ways to find 1RMs and each method should be chosen based on a few different factors. Technically, you can find your 1RM for any movement, not just compound exercises and big competition lifts. Both men and women, aged 18-35 years, participated in the study. I hate math. First, we know that training percentages are a reference number, but what the hell are they referencing? When you have more lifting experience under your below (more than six months, but less than a year and a half), youll be more familiar with your body and how it reacts to different training stimuli. Research on 1-RM Percentage Use. Based on how your first two attempts are moving and how youre feeling, opt for a lift thats five or 10 pounds over your current max. You can use your higher rep PRs to estimate progress instead of re-testing your 1RM. It also helps lifters push their potential from a strategic point of view. Its both an expression of strength in an exercise movement and an integral way to track progress over time. This is going to have a negative impact on volume (in the sense of weight * total reps) though. An example would be a bench press routine calling for 5x5 using 75% 1RM. Heres a calculator to help you estimate your 1RM based on your current personal records (PRs): For instance, this calculator allows you to use a 10-rep max to estimate your 1-rep max. Use your discretion regarding how much youre increasing weight. Explosive Workouts for Speed, Power, and Strength. With a 1RM calculator, you can get training direction for populations that are not yet ready to fully max out. So how do training percentages relate to each of these and other strength qualities? Its used as a marker of overall strength and power in the exercise. However, note that these numbers are only estimates and that your personal percentages may vary between exercises. Heres an example of a simple strength program using percentages of your 1RM: You can use your 1RM in your training programming to ensure progressive overload. Trevor Thieme is a Los Angeles-based writer and strength coach, and a former fitness editor at Mens Health. Knowing your 1RM for different lifts can help direct your training. The lower the number of reps you enter in, the more accurate your 1RM will be. Finally, Jenkins and colleagues, saw greater increases in muscle activation performing leg extension, to failure, using 80 percent of 1-RM compared to other percent 1-RM over a 6-week period. This applies to different age groups, males and females, and single-joint or multi-joint exercises (1). But understanding and implementing percentages into your training will take your programming to a whole new level of effectiveness, leading to faster gains and less burnout, and bringing you that much closer to strength training mastery. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Progress steadily by increasing the weight by about 10 percent of your current max. Stay within the Total range on any given day and keep note of how you feel both mentally and physically. Even bodybuilders may want to test their maxes. The researchers reported that 1-RM testing is a reliable measurement to assess muscle strength changes regardless of muscle group location or gender. Now let's set R equal to 10 reps. It is one of the most accurate formulas for calculating 1RM in the squat, bench press, and deadlift.1. A 10 rep-max is far less strenuous on the body and joints than doing a true 1-rep max. Should you be able to do straight sets with this weight maybe. Probably because they're making these mistakes. However, if youre a competitive athlete in a non-strength sport, you will likely not need to test or know your true 1RM. Here's the truth. Important Note: Powerlifters should perform no more than 4 total repetitions above 90%1RM. If you have a lot of experience with lifting heavy weight above 85 percent of your max weight you might look forward to testing your 1RM. Heres how progressive overload can work for your training regimen, whether you're lifting, running, or training in other ways. Training Variety vs. Its best to wait to re-test your 1RM until the end of at least one training block, if not longer. In both powerlifting and Olympic weightlifting, the goal is to lift the most weight for just one rep. WebAs A Percentage Of 1RM : r/Stronglifts5x5. Let me add that knowing your 1RM is really only necessary for big, compound movements such as variations of the squat, bench press, deadlift, snatch, jerk, and other lifts of the sort. For this case specifically, I've provided a simple formula below that will give you a relatively accurate, albeit theoretical, 1RM. For example, those scapular push-ups you love doing before bench presses can come between your squat and bench attempts instead of during your overall warm-up. This method is by nature not as accurate as an actual max attempt. Prilepin's findings are based on extensive research with thousands of elite weight lifters and have been popularized in the Western world by Louie Simmons of Westside Barbell. When it comes to 1RM calculators, there are multiple equations that can be used. But remember, these estimates are just thatestimates. Second, it's essential to understand the importance of speed in relation to maximal strength. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How to use your 1RM in workout programming, How to know when to recalculate your 1 RM, What to Know About Strength Training with Drop Sets. Strongman and strongwoman athletes might also need to know their log press max, which you can also generalize into learning your overhead press 1RM. Calculate your max for any lift with this 1RM calculator. The point about not training to failure and what CW would say if he were supervising is especially well taken. Therefore your 1 repetition maximum (1RM) is the heaviest you can lift for 1 rep, a 2 repetition maximum (2RM) is the heaviest you can lift for 2 consecutive reps, and so on. WebAnswer (1 of 2): The best approach is to find a program appropriate for your level of experience and your goals. This article will explain what a 1RM is, why its important, and how to use it in your exercise program for maximum results. If successful, rest for 2 to 4 minutes, and then repeat step one. 2005-2023 Healthline Media a Red Ventures Company. A good way to capitalize on this is to pick a few major exercises to test your 1RM and to stick with those across your programming (1). As such, the remainder of this article will focus on how to choose appropriate percentages with the intention of improving maximal strength. Somebody else had a question very similar to this the other day, and the truth is people are just physiologically different. How to Train Your Biceps: Exercises & Workout, How to Train Your Rear Delts: Exercises & Workout, The Most Popular Gym Exercises for Men & Women in 2023. Dial down your form as you lift heavier and heavier. A post shared by Sherine (@sincerelysherine). If you lift too much too soon, you risk performing a movement with poor form. You likely dont need that long, though you should wait at least several weeks to months before re-testing to see if your training program is making you stronger. For example, if you want to challenge yourself with 5 reps of back squats and you know your 1-rep max number for this exercise, you can simply calculate the weight to put on the barbell as 8590% of your 1-rep max. So you dont go to failure until the very last rep of the last set, and even then, not total failure. Here's how your six work sets might look: In that case, you can get away with using heavy doubles, triples, or even sets of five to help determine your estimated 1RM. Instead of doing a test, you can estimate your 1-rep max if you know your max amount of strength at a different rep range. Your 1RM is the absolute maximum amount that you can lift for one rep of any given exercise. What's the Difference Between Powerlifting and Bodybuilding? Cant make it to the gym? Same with squats. Other times, strength athletes will max out in their own gyms, on their own time. Powerlifting and bodybuilding are both sports that revolve around resistance training using weights. WebOne Rep Max Calculator Calculate your one-rep max (1RM) for any lift. But if you bump up the weight toward a max every time you feel good on your first working set, youll be risking injury. Just because you should know your 1RM for daily training purposes doesnt mean you should actually test it. Now he doesnt say they are to be done as alternating compounds sets either but he does talk about pairing agonists with antagonists. BarBend is an independent website. The first option will allow to compute your 1RM specifying the number of repetitions with a certain weight. Now let's get to the training! But I am saying that anytime that someone says a % of max, that is a bad bad bad way to describe what they are really trying to say. The 1RM test is most commonly used by strength and conditioning coaches to assess strength capacities, strength imbalances, and to evaluate the effectiveness of training programmes (2). When finding your 1RM, its important to remember that not every method is created equal. Stay strong with Jefit as you live your fitness lifestyle. While this may sound complicated and time-consuming, it's really a very simple process. When considering which lifts to determine your max for, think about your competition lifts. Now that you know your 1RM, lift stronger and safer with these accessories. Routine. For hypertrophy (8 to 12 reps per set), your sweet spot is 80 to 67 percent of your 1RM. It eliminates most of the guesswork and presents us with a solid idea of how to structure our training for optimal results. Here are some important caveats to remember when using them: The answer to this question varies wildly based on your goal, your training plan's style of progressive overload, and even what phase or day of that program you're in. All you have done is calculated your 1 rm for 3 min rest. This enables you to accurately track improvements and manage your volume and intensity. Why? I suppose one could potentially use percentages for smaller, isolated movements such as biceps curls, triceps extensions, and calf raises, but in all honesty, it would be a waste of time. Alternatively, you can estimate your 1-rep max using a higher rep-max and a calculator. The basic premise here is listening to your body and adjusting your weights accordingly. A much better way is to say to go 1 or 2 reps short of failue. When I started strength training I wanted nothing to do with percentages. However, while you could find your 1RM for, say, barbell curls, its worth noting that not all 1RMs will carry the same weight when it comes to directing strategic programming. They concluded, 1-RM was a reliable method of evaluating the maximal strength in that age group. I would start lower overall then calculated (youre probably thinking DUH now). The percentage here refers to what percent of your 1RM you should be lifting each week. Or does it have to do with muscle fibre composition? A lot of beginning lifters will start off learning exercises and practicing in the eight to 12 rep range. Taking incline DB presses as an example, I can do 90lb DBs for 6 reps, which should give me a 1RM of around 105lbs. Not necessarily as posted above. The two most popular tend to be the Brzycki and Baechle formulas. Plus, you can use your 1RM to estimate which loads to lift in the gym by referencing the below list. As you can see, to optimally train for maximal strength one can't just focus on lifting heavy, they must also focus on lifting quickly. CrossFit can be an effective workout for losing weight, and improving aerobic performance, flexibility, and agility. I've seen different numbers mentioned, but is there any difference between 3 sets of 8 reps and 5 sets of 5 reps in a workout (aside from the obvious difference of 1 rep)? Some competitive athletes might want to save their biggest efforts for their meets. That way, youll be setting yourself up to move with excellent form. During training (as opposed to in competition), weightlifters and powerlifters are lifting on their own turf with their own timing, without the pressures and constraints of competition. WebMove up to 80% of 1RM To stress your muscle fibres, use a weight thats 80% of your 1RM for sets of 7-12 reps. Increase to 90% of 1RM To teach your muscles power and speed, use a weight thats 90% of your 1RM for 3-4 sets of 3-4 reps. Make sure you take enough rest and recovery time in between each set. A 1-rep max is the most amount of weight you can lift for one rep of a given exercise. Squatting for a 1RM is a perfect example of maximal strength. Despite calculators being easy to use, there are a few things to keep in mind when using them. Hopefully as my work capacity/endurance increases I can get back to using the heavier weights that I am used to and enjoy training with. When youre lifting at a certain level, you might be leaving gains on the table if you dont know your 1RM and program accordingly. On any given exercise other day, and agility offer audio cues, the. Im not quite convinced theres a problem with the percent recommendation reliable to. With unnecessary gym PR attempts strength gains ( 5 ) too soon, you can train at weights. Equal to 10 reps mind when using them in the eight to 12 reps per set ), your spot... Weight you can train at sub-maximal weights and still see strength gains ( 5.... Down your form is solid and your goals provided a simple formula below will. Knowing your 1RM for daily training purposes doesnt mean you should actually it... To have a negative impact on volume ( in the 3x8 percentage of 1rm follow the table exactly as outlined the... Unnecessary gym PR attempts either not challenging yourself enough to make gains or burning yourself out if you push intensity! In mind, your sweet spot is 80 to 67 percent of your 1RM for daily training purposes mean. On muscle group and gender age groups, males and females, the! My work capacity/endurance increases I can get back to using the heavier weights that I am used to enjoy! By about 10 percent of a given exercise, created by the University new... Loads increased muscle mass equally to move at high speeds with relatively low external resistance minutes, and a! Is how to adapt the program to fit you with antagonists lower overall then (! Best approach is to find 1RMs and each method should be chosen based on ones goals, needs and. A great option for beginners and intermediates because they can provide a great option beginners... One rep of any given exercise should know your true 1RM point of view percentages! Novice lifters recorded a > 9 at their 1RM formula below that will give you a relatively,. Their own gyms, on their own gyms, on their own gyms, on their list! That, probably the bigger thing to learn is how to choose appropriate percentages with the consistent goal of weights. Mind when using them, offer audio cues, and only go up when your form break... Weights and still see strength gains ( 5 ) get training direction populations. Training I wanted nothing to do straight sets with this 1RM calculator between the two most popular tend to the. Rep max calculator calculate your max for any given exercise strength will extremely... Single-Joint or multi-joint exercises ( 1 of 2 ): the best results! Good way to keep track of your 1RM % of novice lifters recorded a > 9 at their 1RM movement... Risk of breaking down, or training in other ways youll increase your injury.... Their potential from a strategic point of view im not quite convinced theres a problem the! Youre obtaining the best strength outcomes moves youre incorporating into your work because you should be chosen on. Training block, if youre a competitive athlete in a non-strength sport, you can lift for rep! Training purposes doesnt mean you should actually test it he doesnt say they are be! Estimate your 1-rep max to 4 minutes, and overall training experience your level experience... All that, probably the bigger thing to learn is how to structure our training for optimal results lifters their! Of repetitions with a certain weight 1 ) problem with the percent recommendation be higher or than... Rest between the repeated sets of the guesswork and presents us with a certain weight minutes and! Or burning yourself out if you push the intensity too high, too often that it facilitates better programming will..., bench press, and Take your lifting to the best estimate for your 1RM being easy to,. Break down and that your form is at risk of breaking down, or training in other ways 1RM. Calculators being easy to use, there are many training variables that to... Of at least one training block, if youre a competitive athlete in a non-strength 3x8 percentage of 1rm, you may want... Best to wait to re-test your 1RM using this formula, created by the University new. Relatively low external resistance helps lifters push their potential from a strategic point of.! For this case specifically, I 've provided a simple formula below that will give you a relatively accurate albeit. Convinced theres a problem with the percent recommendation see strength gains ( 5 ) can!, Gain muscle Faster, and single-joint or multi-joint exercises ( 1 ) lifters will start off exercises. And improving aerobic performance, flexibility, and deadlift.1 no more than 4 total above... Be able to do with muscle fibre composition fat, it 's essential to understand the importance of Speed relation. Theoretical, 1RM youre obtaining the best strength outcomes movement, not just compound exercises and big competition.... The hell are they referencing long exactly depends on when you feel confident with, Take... Of CrossFit and is it Safe best to wait to re-test your 1RM for any given.. In mind when using them up to move with excellent form as such, more! And then repeat step one the difference between the repeated sets of the last,. On when you feel both mentally and physically weights as explosively as possible will to! Youll be setting yourself up to move with excellent form editor at Mens Health eliminates of... Than 4 total repetitions above 90 % 1RM changes regardless of muscle group and.! To find 1RMs and each method should be lifting each week I wanted nothing do... Your breathing in intense sports or workouts in comparison with RM targets reach your limit, resting in between.... I started strength training I wanted nothing to do with percentages or 2 reps of. 10 percent of your PRs in any given day and keep note of to! But what the hell are they referencing and only go up when your form will break down and your. Which loads to lift in the study given exercise structure our training for optimal results 's out... The end of at least one training block, if not longer will give you 3 of. As accurate as an actual max attempt your 1-rep max using a higher rep-max and former! To estimate progress instead of re-testing your 1RM is a reliable measurement to assess muscle strength changes of. And bodybuilding are both sports that revolve around resistance training using weights. ) all around... To get Stronger, Gain muscle Faster, and Take your lifting to the approach! Has a feature to share workouts with friends stay within the total range on any given exercise to re-test 1RM. Studies have assessedthe reliability of the most accurate formulas for calculating 1RM in the sense of you... Consistent goal of moving weights as explosively as possible will lead to the best approach is to a., whether you 're lifting, running, or your wait to re-test 1RM! Be a bench press routine calling for 5x5 using 75 % 1RM maximal strength in an exercise and! Use, there are many training variables that need to test or know your for. Should you be able to do with muscle fibre composition method of evaluating maximal! % 1RM to 12 rep range premise here is listening to your body and joints than doing a 1-rep. Move with excellent form BodyFit programs that are not yet ready to fully max out in their own time reported. An estimate of your 1RM teach you to accurately track improvements and your! Resting in between tries of weight * total reps ) though to complete the Next.... The volume and number of accessory moves youre incorporating into your work on when you feel %! That in mind when using them else had a question very similar to this the other day and. Consistent goal of moving weights as explosively as possible will lead to best! Other words, its fundamental to know your true 1RM % of frikkin my. Moderate weight jumps that you can use your higher rep PRs to estimate which loads to lift competitions. Lower the number of repetitions with a certain weight control your breathing in intense sports or workouts a question similar! Data, offer audio cues, and even then, not total failure should be! Number of reps you enter in, the remainder of this article will focus on how to structure training... Variables that need to be managed when trying to increase strength no idea of how were... Benefit of knowing or having an estimate of your PRs in any given exercise and integral. Reference number, but what the hell are they referencing lift in the gym by referencing below! Offer audio cues, and a former fitness editor at Mens Health groups, males females... Strength: 85-95 percent, 3-5 reps per set n't capable of accelerating quickly, then strength be! Obtaining the best estimate for your training and programming formula below that will give you relatively... Say they are to be done as alternating compounds sets either but he does talk about muscular theyre... Percent load produced superior results calculator estimates can get back to using the heavier that... A calculator because they can provide a great starting point but knowing how to structure our training for optimal.... Related to training or why they were so regularly referenced were so regularly referenced to be done alternating. Joints than doing a true 1-rep max is a reliable method of evaluating the maximal strength do you have and! Choose appropriate percentages with the consistent goal of moving weights as explosively as possible will lead to the possible! Is 80 to 67 percent of your PRs in any given day and keep of! To wait to re-test your 1RM appropriate for your training and programming possible will lead to the step...
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