What is Your One Rep Max?
Most bodybuilders and and powerlifters are asked wht their one rep max is but often do not know themselves. Here is a quick and easy way to determine you one rep max for any given lift for reps up to 10. For lifts not listed use the same multiplier as you would for bench press.
Example: person benched 225 for 6 reps.
225 X 1.18 = 265 1RM
plus or minus 5 pounds this individuals one rep max would be 265lbs
Sorry but you have to look way down for the table. As you can see I need to spend less time in the gym and more time learing how to format posts.
| 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 |
All the best in your weight training, powerlifting, and bodybuilding programs.
Jason
powerlifting bodybuilding weight training
powerlifting bodybuilding weight training blog
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powerlifting bodybuilding weight training blog
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4 comments:
Hi Jason,
just wondering if you blog your own workouts anywhere?
Scott, thanks for taking a look at my site and your comment. I do not blog my workouts at the moment. It is something I am thinking about doing though. I just started this blog a few months ago and was not sure how much of a draw my site would be or if people even cared what I was doing for my lifts so I did not bother.
Now that I get a few regular visitors i may add it or start a new link. You are the first comment I have had so thanks, and I am open to any thoughts you may have.
Jason
I personally think that the workouts give other information (nutrition, training techniques etc) a lot more credibility. I suspect you'll get a lot more traffic shortly after you start posting workout summaries as well as the other stuff.
Thanks Scott, I will start to post my workouts on Monday.
Jason
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