At my gym I’ve seen a chart that tells you what your max bench lift would be based on the number of times you can do a lighter weight. For example, it says if you can lift 205 five times your one rep max would be 239.
Are there charts like that for deadlifts or leg presses also? And where could I find them?
This is a formula to determine one rep max (I think) for any lift. However, it does not factor in other factors (co-efficent for the leg press angle, etc.).
Let me throw this in: I would use this as a reference only. Your one-Rep max is determined by a number of factors, none of which can be really placed in an equasion. Your 1RM can change by how much rest you’ve gotten, how you have been training for the last month, if your comming down with a cold, or a million other things. In my opinion, if you want to test for one-rep max, you need to get under a bar and lift. Keep track and assess as needed. No improvement? Do something different.
I would add: conversions are never 100% accurate, and there are lost of reasons why. If you want to track your progress, you may want to use a 3 or 5 RM.
If you want to really know what your 1 RM is, there is really only one way to find out what it is: lift it.
You had 205 lbs for 5 reps.
Formulas and their one rep max.
Brzycki gives 230.65 lbs
Epley gives 238.83 lbs
Lander gives 233.10 lbs
NSCA tables gives 235.75 lbs
Husker Power gives 235.75 lbs
Weis gives 241.5 lbs
There are others … but this should show you that these are “in theory” because they do not agree.
Use the formulas only as a reference. Use your 3 rep max as a reference. (You could get hurt trying to find the 1 rep max.) As posted above the results will very depending on the day and how you are.
Page 21 and 58 of “The Black Book of Training Secrets” by Christian Thibaudeau showed tables based on the type of fiber domination (slow/fast) and how many reps one can do. This tosses out any reliablity of the actual formula/table values for one rep max.
What can you use the formulas for?
Say you lift a weight for 6 reps max and the next week you lift a larger weight for 4 reps max. Find the one rep max for both and you can compare to see if you advanced or not.
You had 205 lbs for 5 reps.
Formulas and their one rep max.
Brzycki gives 230.65 lbs
Epley gives 238.83 lbs
Lander gives 233.10 lbs
NSCA tables gives 235.75 lbs
Husker Power gives 235.75 lbs
Weis gives 241.5 lbs
There are others … but this should show you that these are “in theory” because they do not agree.
Use the formulas only as a reference. Use your 3 rep max as a reference. (You could get hurt trying to find the 1 rep max.) As posted above the results will very depending on the day and how you are.
Page 21 and 58 of “The Black Book of Training Secrets” by Christian Thibaudeau showed tables based on the type of fiber domination (slow/fast) and how many reps one can do. This tosses out any reliablity of the actual formula/table values for one rep max.
What can you use the formulas for?
Say you lift a weight for 6 reps max and the next week you lift a larger weight for 4 reps max. Find the one rep max for both and you can compare to see if you advanced or not.
[quote]Austro Canuck wrote:
I would add: conversions are never 100% accurate, and there are lost of reasons why. If you want to track your progress, you may want to use a 3 or 5 RM.
If you want to really know what your 1 RM is, there is really only one way to find out what it is: lift it.[/quote]
I measure all my weights in Canadian pounds so that I feel like I can lift more.
DB
(weight lifted * 0.03)*reps + weight lifted = 1rm
for your weight it is 235.75lbs
estimated 1rm = weight lifted * ((0.0367 * reps) + 0.9508)
which gives you 232.5lbs
I use the first one as it is easier to remember. But use them as a guide only you need to do it to find the real answer.