1 rep max to 5 rep max ratio.

[Skeletor]

Curious as to what difference in weight people's 1 to 5 rep max ratios are on the 3 lifts.  My current difference seems to be about 25kg on squat and deads and maybee 20kg on bench. Is this normal for the average lifter? Obviously the guys lifting heavy might vary quite a bit but curious to know what others are. 

[Realtalk]

Back in sept last year when I was peaked I'd guess about 50kg for squat and deadlift and about 30kg for bench press. But I don't know for sure

[GyzzBrah]

Deadlift can do 150 x 5 probably more now. Max is 170 so 20kgs

 

Squat max is 115kg and can do 100 x 5 (lol) so 15kg

 

Um my bench is very erratic. 6 months ago did 80kg x 6, recently did 85 x 3 or something. Which is normally my max. so 2.5kg's??

[BeastBuilder]

Usually relates to a percentage of 1RM rather than an actual amount of weight.

 

Generally 5RM would be around 85% of 1RM.

 

Things get a bit messy when you add in things like wraps etc as these will loose  as the set goes on so your 5RM will be lower than 85%.

 

Also depends on muscle fibre type dominance and training background. Also the lifters strong points and weak points muscle and technique wise, eg if a lifter is really good at getting tight for heavy lifts their 5RM might be closer to 80% as they'll find it hard to rely on their tightness the whole 5 reps rather than a single.

 

Bigger movements like Squats and Deads are prime examples of this as your 5RM on those will more than likely be a lower percentage of Max than say your Bench Press.

 

I can't really contribute any numbers as my training these days doesn't really do any heavy 5s etc to failure so dunno relationship lol

[maccaz]

All time

Squat 1rm 230

5rm 202.5 

 

Deadlift 1rm 242.5

5rm 210

 

Bench 

1rm 125

5rm 110

 

Dunno what those %s are but probably to be expected 

[Wookie]

I work off about 85% for 5 reps, and 80% for 8's. 3's approach 90%.

Thing to keep in mind is that's done with the same technique, equipment etc. 

 

Also, if you have weaknesses at a certain point in a lift, this may not apply, though it could show a weakness. Example, you can do 3 reps on 280kg deadlift, but can only do 290x1 because you're weak off the floor.

Each lifter is different, as BB said above.

 

The general rule IMO is that novices tend to be able to do more reps at a greater percentage of their max due to a lack of efficiency with heavy weights. Hence the guy who squats 140x8 but fails at 160. 

A more experienced powerlifter might be the opposite.

 

And of course, how you train matters hugely. A powerlifter is more likely to do less reps at a high percentage of his 1RM, as he spends more time than a bodybuilder training for a big 1RM. Classic case in point: Fred Hatfield vs Tom Platz squatting for reps vs 1RM.

[maccaz]

10 minutes ago, Wookie said:

 

 

The general rule IMO is that novices tend to be able to do more reps at a greater percentage of their max due to a lack of efficiency with heavy weights. Hence the guy who squats 140x8 but fails at 160. 

A more experienced powerlifter might be the opposite.

 

 

hence last prep i squatted 192.5x8 and tripled 220 , but add 12.5kg (5%) and get squashed 

 

[Wookie]

5 hours ago, maccaz said:

 

hence last prep i squatted 192.5x8 and tripled 220 , but add 12.5kg (5%) and get squashed 

 

 

#Noob

[fort]

doesn't really seem to be a set amount or basic formula to convert every lift from 5rm to 1rm realistically for me.

[Bigken1985]

My bench seems to be about 20kg. Could   easily get 120x5 now and should be getting 140 next meet

[M.T]

probably 30-40/30/50 for me. Not very good at repping but singles or doubles would be far higher.

 

i.e 140 for 5 would be a struggle for me on bench. But 170 flew for a single.

Same for deads rubbish at 220 x5 but a 270 single was aite.

 

These were based off Dec numbers. Like Wookie pointed out really depends on what your specialized in. 5 reps for a BB is baby stuff but for a PL it's pretty much the max working rep range  excluding any off season prep.

 

Sheiko is all low reps so I very rarely touch anything over 4 reps unless it's a pyramid bench or warm up sets hence the big differences for me.