5 rep 10rep 15 rep % based on 1rep max

[blahman]

any one on here got some formulae that can work out the above based on the 1rep max.

Setting up a new program 3x full body based on these parameters with Squat Bench, Chins, Incline Bench and Lat work.

Thanks in advance.

New pb on the bench today 165kg \:D/ thanks strong lifts.

[Phedder]

1RM formulas and rep max formulas are pretty much worthless, they vary wildly depending on an individuals particular fibre type distribution. My advice would be to set aside a week to test these and enter real numbers, not some estimation.

[Dr Squat]

1RM formulas and rep max formulas are pretty much worthless, they vary wildly depending on an individuals particular fibre type distribution. My advice would be to set aside a week to test these and enter real numbers, not some estimation.

Agreed. :nod:

[ohjoshua]

165kg is a big bench

but in answering your question....

http://www.exrx.net/Calculators/OneRepMax.html

this

[Shutupandsquat]

Hahahaha. More charts! Ahhh this site is great.

[Dr Squat]

1RM formulas and rep max formulas are pretty much worthless, they vary wildly depending on an individuals particular fibre type distribution. My advice would be to set aside a week to test these and enter real numbers, not some estimation.

[The Legend Killer]

I'm sure you knew there were variables, but the average appears to be plus a third of whatever you can bench for 10 reps, and a quarter for whatever you can bench for 8.

[Wyldfyre]

Debatable about this. For an intermediate gym-rat lifter the function wendler outlines in 5/3/1 works for projecting a max, it is given by Max = weight lifted x reps x 0.0333 + weight lifted.

However like most functions modelling a real-life situation, it has an error, which becomes prominent over about 12 reps. So you can't really say, "I squatted 80kg for 40 reps so my max is ~190."

[Terrymundo]

1 rms are so tough to calculate based on what you can rep. My old training partner 5 repped exactly the same as me on bench but could do 20kegs more for a max. :cry:

do what phedder said take some time to find out your reps for each exercise after a while you just learn what to expect.

like me:

deads

1rm 240-250

3rm 210-220

5rm 200-210

8rm 180

bench

1rm 160

3rm 145

5rm 140

8rm 135

squat

1rm 220-230

3rm 210

5rm 190

8rm 180