I am in the process of obtaining my CSCS qualifications from the NSCA. If you are not familiar with NSCA the acronym stands for the National Strength and Conditioning Association, and CSCS stands for Certified Strength and Conditioning Coach. The method for obtaining a 1RM comes from their literature.
As a starting point included is a chart to help estimate your lifts at various reps and percentages.
% of 1RM - Reps
100 - 1
95 - 2 I want to bench 405 so I often use this table as a guide.
93 - 3 I know that I will have to be able to bench 365 (current 1RM) 4 times
90 - 4 befor I can think about a 405 attempt. 365/.9 = 405
87 - 5
85 - 6
83 - 7 Last Chest work out I benched 275 for 9 so I can guess my 1RM
80 - 8 is around 357 = 275/77
77 - 9
75 - 10
1 - warm up with a light weight, easy 5 - 10 reps
2 - rest 60 seconds
3 - perform a second warm up set 3 - 5 reps
4 - 2 minute rest
5 - estimate near maximal load, if you have never done a 1RM in the past use the chart from above, complete 2 or 3 reps
6 - rest 2 4 minutes
7 - increase the load 10 - 20 pounds or 5 - 10 percent for the upper body and 30 40lb or 10 - 20% for the lower body
8 - go for the lift
9 - if successful rest 2 - 4 minutes and return to step 7
9b if unsuccessful rest 2 - 4 minutes then reduce the load 5 - 10lb, 2.5 5% for the upper body and 15 - 20lb 5 -10% for the lower body
- Return to step 8
Excluding the 2 warm up sets you should be able to determine a 1RM in 5 sets
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