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To convert what you can do with a free weight: • Add the total amount of isometric work you have done. If you did 11 efforts at 7.5 seconds each then you have done a total of 82. Difference Between Serial And Random Access Memory Chips. 5 seconds. • Next, choose a free weight squat set/rep scheme that would take 82.5 seconds. For 82. Hannspree T23b Service Manual. 5 seconds, you might allocate about 20 seconds for the first set, 15 seconds for the second set, and finally 45 seconds for the top set. Time yourself, or someone else, in the amount of squats that can be done for a warm up set and a top set. When choosing a weight for your top set, you must also look at your training log and estimate your strength level based on your long term training. With the squat again, if you have been training seriously with the squat isometrically for a year, then your strength level will be fairly high and your might choose as your top set 90% of your previous free weight personal record.