So I’m going to be getting on a program soon to try and break some pletaus I’ve gotten stuck behind. But to do the program I need my 1 rep max for a couple lifts - deadlift, overhead press, squat, benchpress.
After some research I found a 1 rep max calculator from bodybuilding which takes my 3 rep max and calculates my 1 rep max based off of that. So I found my 3 rep maxes and used them to calculate my 1RM’s
So long story short, are these calculated 1 rep maxes reliable, because I need them to be?
An example is my deadlift.
I did 245 lb for 3 reps max, and bodybuilding calc told me my 1rm is 263
But strength level’s calc told me 259.4
That’s not that big a difference.
I’d say they’re reliable enough for your purpose; it’s how most of us probably ought to set those numbers.
The conventional wisdom would say pick the lowest number from the various calculators: that way you can actually hit your progression target.
My brain would force me to round to the nearest multiple of plates I’d actually put on the bar (265 in this case). That obviously makes no sense, because it won’t hold up once you start taking percentages for your actual working weights, but that’s just what immediately pops into my head when I see your numbers.
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Agreed.
Adding a little bit about the general accuracy. As the number of reps you put in increases the reliability decreases. For example, you enter a squat of 405 x 2, you’re going to get something around 415-420. That’s probably pretty good but if you enter 280 x 34, you’re going to get something close to 600 which may or may not make any sense at all.
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It more a “rule of thumb” than a precise calculator.
Everyone is different.
Another thing to consider is you chose the deadlift. It is the one lift that cannot access stretch reflex doing a 1rep max. So the percentage that works for the squat and bench press isn’t as accurate for the deadlift. Not to mention, until you have perfected deadlift form, most everyone finds the second rep easier than the first rep.
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Wendler has a formula for 531 1RM calculations…
((weight)x(reps)x.0333)+(weight) = 1RM
This would have my 5 rep max deadlift of 495 at 577lbs, which I promise you I cannot do. So no, they aren’t that accurate, but can still be useful to gauge progress if using % based training.
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That person would need to have optimal CNS.
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I’d say they can be pretty good with a few caveats.
The reps are low, as @heretolog mentioned.
The reps are done in the same fashion as the 1 RM would be. For example 5 touch and go bench reps shouldn’t be used to come up with a bench that would count in a powerlifting meet.
Another one of the weaknesses of the calculators is that they use the same formula for lifts in which basically no body weight is lifted (bench, OHP, etc…) and ones were a lot of bodyweight is lifted (squat for example).
What I’ve found because of this is that my 1 RMs are better than predicted on squats, and less than predicted on something like bench.
As an example, lets say we have a 200 lb lifter, that can do 5 reps at 400 on squats. If we enter 400 for 5 on strengthlevel.com, we get a 1RM of 450 lbs. If we add the lifter’s weight to the lift he is doing 600 lbs for 5 RM, and the predicted is 675 lbs. 675 lbs minus the lifter’s weight is 475 lbs, which is probably closer to what that lifter can do if those sets of 5 are to the same standard as a 1 RM.
I noticed this when doing programs that do percentage based reps and sets. IMO, the program is flawed if it prescribes sets and reps the same at the same percentage for lifts like the squat and the bench. I could do the bench reps and sets no problem, but the squat reps and sets were much more difficult.
Sorry, that was quite verbose.
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IMO, all 1 rep max calculators are primarily used as a training aid to calculate percentages for various routines. They don’t need to be precise.
A desire for precision is based more on a desire to declare a 1 rep max for bragging rights than anything else. Who cares? You have a 3 rep max that you actually did. You say you want to know to compete in a powerlifting meet. Please don’t be so stupid as to open with your calculated 1 rep max, or even your best actual 1 rep max. Your opener should be a weight that, though is heavy, is something you are certain you can do in the worst of conditions.
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If you’re trying to get through a plateau, just use your 3RM as your 1RM. You already know the numbers.
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