Meso 3 is 5%. When I did STS I actually found that my one rep max before I did the program and by the end of the program increased significantly. It varied for different exercises but there were quite a few where I increased by 30-40% and the Static Barbell Lunge I increased by more than 100%. A lot of it was getting my muscles used to the exercises and getting my form right and with the static barbell lunge once I got my balance right I was able to go up in weight significantly. I've only done the program once so far and I don't expect to get these kinds of gains when I repeat it.