How to determine your 1RM - max lift

[Tom Yum]

I found a chart that estimates your maximum lift, given how many reps you can give in a certain weight. A good reference point is 5 reps at a specific weight is 84% of your max.

So lets say I can bench 185 lbs (84kg) for 5 reps, then

185 lbs/.84 = 220 lbs
84kg/.84 = 100 kg

Squat
335 lbs/.84 = 398 lbs
152 kg/.84 = 180 kg

I'm a little embarassed, because this is not my all-time best, but I've started to lift again

[dragonwarrior99]

wow this is pretty useful...

[Szczepankiewicz]

Man... you're strong.

[Thai Bri]

These charts are not accurate. They will give a false idea of your capabilities. They were created as it is a little dangerous to actually try a one rep max for yourself. But, with the right attention to exercise form, and the right spotters (or spotting equipment) it can be done.

[Tim Mousel]

Here's a good article on the topic:

http://www.fitnessworld.com/info/info_pages/library/strength/assess0600.html

[Tom Yum]

Totals are up

Bench Press 205 6 reps
Dead Lift 365 6 reps (with belt)
Squat 390 6 reps (with belt)

Mile run: Currently 7:48, Best 6:19

[Tom Yum]

Man, it takes longer and longer to increase poundage.

I did 2 sets of 215 lbs x 7 reps on the bench press, then lowered down to 185 to finish out with 10 reps.

I also did 2 sets with 145 lbs x 6 reps of military press.

Current body weight: 168 lbs - but I look so puny