Find Your One Rep Max
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|
|
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
145 |
154 |
158 |
162 |
167 |
171 |
175 |
180 |
184 |
189 |
|
165 |
175 |
180 |
185 |
190 |
195 |
200 |
205 |
210 |
215 |
|
185 |
196 |
202 |
207 |
213 |
218 |
224 |
229 |
235 |
241 |
|
205 |
217 |
223 |
230 |
236 |
242 |
248 |
254 |
260 |
267 |
|
225 |
239 |
245 |
252 |
259 |
266 |
272 |
279 |
286 |
293 |
|
245 |
260 |
267 |
274 |
282 |
289 |
296 |
304 |
311 |
319 |
|
265 |
281 |
289 |
297 |
305 |
313 |
321 |
329 |
337 |
345 |
|
285 |
302 |
311 |
319 |
328 |
336 |
345 |
353 |
362 |
371 |
|
305 |
323 |
332 |
342 |
351 |
360 |
369 |
378 |
387 |
397 |
|
325 |
345 |
354 |
364 |
373 |
384 |
393 |
403 |
413 |
423 |
|
345 |
366 |
376 |
386 |
397 |
407 |
417 |
428 |
438 |
449 |
|
365 |
387 |
398 |
409 |
420 |
431 |
442 |
453 |
464 |
478 |
|
385 |
408 |
420 |
431 |
443 |
454 |
466 |
477 |
489 |
501 |
|
405 |
429 |
441 |
454 |
466 |
478 |
490 |
502 |
514 |
527 |
|
425 |
450 |
463 |
476 |
489 |
501 |
514 |
527 |
540 |
552 |
|
445 |
471 |
485 |
498 |
511 |
525 |
538 |
551 |
565 |
57 |
If you want to do your own mathematics to determine max repetitions, you can use the following numbers for your formulas:
| 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 |
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