i lift at home and have nobody to spot me is there a way to figure my max? i can lift 230 7x safely by myself. does anyone know from experience what my max would be. i know it’s impossible to be accurate without actually lifting the weight, but again i have no spotter and didn’t know if there was a chart to determine max without killing myself. thanks
276?
According to another site, you should be able to do 280-285.
Please tell me you have a rack. People have died doing bench presses by themselves.
230 lbs for 7 reps = 283lbs 1RM using Epley formula. Note: It may or may not apply to your lift (you did not say what lift). The formulas vary for the different lifts and for how many reps you usually do in a set.
[quote]tall tom wrote:
230 lbs for 7 reps = 283lbs 1RM using Epley formula. Note: It may or may not apply to your lift (you did not say what lift). The formulas vary for the different lifts and for how many reps you usually do in a set.[/quote]
Hey Tom, could you post some of these formulas? I am interested in seeing these.
[quote]tall tom wrote:
Please tell me you have a rack. People have died doing bench presses by themselves.
230 lbs for 7 reps = 283lbs 1RM using Epley formula. Note: It may or may not apply to your lift (you did not say what lift). The formulas vary for the different lifts and for how many reps you usually do in a set.[/quote]
I was going to say 283 also. Not sure if its the same formula, but you get 6% for reps 2 and 3 and 3% for any extra up to 10 so in your case, +6+6+3+3+3+3%=+24%x230= +53 pounds=283. At this point for me, this formula is probably a good estimate of my “perfect conditions” bench max. For example, I did 300x 5 which would give me 354 (+6+6+3+3) and my best totally clean bench was 345 at that time.
I think it sucks for the squat. I would add another percent or 2 per rep here, and for the deadlift I would drop a percent or two per rep.
Go to my friend’s site and use his 1RM calculator (on the site). You put in how many reps you can do with a weight, and it’ll give you an estimate of your 1RM. www.solopro.com
by the way it is bench press
Thanks for the help!!!
That’s a darn good site, Nate!
Mufasa
Yeah, he’s a good guy with some good info!