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One rep max calculator.
1 rep max chart pdf. Your one rep max is the max weight you can lift for a single repetition for a given exercise. Download or preview 1 pages of pdf version of 1 rep max chart doc. Calculate your one rep max 1rm for any lift.
1 26 2005 4 48 18 pm. I m 62 years old i can bench 305 lbs max 1 rep. 199 1 kb pdf.
Strength max conversion chart lbs estimating your 1 rep max use this chart to determine your 1 repetition max 1rm of an exercise. One rep maximum irm conversions pounds 10 9 8 7 6 5 4 3 2 5766666655. Training load chart can be used to calculate estimated 1 repetion maximum 1rm values from multiple repetitions completed for example if an athlete completes 8 repetitions of the squat at 160 lbs the estimated 1rm would be 200 lbs.
You do not need to actually complete a maximum 1rm lift to calculate your 1rm but you should calculate it to take the guess work out of how much weight to lift for each training phase. But i find the chart is very close if you don t want to do the 1 max rep i use the chart more than the max just to help me prevent injury from lifting heavy all the time. Percent of one rep maximum weight 30 40 50 55 60 65 70 75 80 85 90 770 231 308 385 424 462 501 539 578 616 655 693 775 233 310 388 426 465 504 543 581 620 659 698 780 234 312 390 429 468 507 546 585 624 663 702 785 236 314 393 432 471 510 550 589 628 667 707.
1 rep conversion chart pdf percentage conversion chart pdf.
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