ONE REP MAX CHART
The following table is a quick and dirty way to find
your one rep max in any one of the three powerlifts. I have found it
to be accurate to + - five pounds.
To find your one rep max in a particular lift, multiply
the constant that corresponds with the number of repetitions of your
best set, by the weight of your best set.
Example: 300 lbs. for five repitions on the bench
300 x 1.15 = 345 lbs. (projected 1 rep max.)
| Repetitions |
Squat |
Benchpress |
Deadlift |
| 1 |
1.0 |
1.0 |
1.0 |
| 2 |
1.0475 |
1.035 |
1.065 |
| 3 |
1.13 |
1.08 |
1.13 |
| 4 |
1.1575 |
1.115 |
1.147 |
| 5 |
1.2 |
1.15 |
1.164 |
| 6 |
1.242 |
1.18 |
1.181 |
| 7 |
1.284 |
1.22 |
1.198 |
| 8 |
1.326 |
1.255 |
1.232 |
| 9 |
1.368 |
1.29 |
1.232 |
| 10 |
1.41 |
1.325 |
1.24 |