Lbs per rep

[SoupNaziNazi]

I'm gonna try my best to word this correctly. So I know everyone is different but for me personally when I was lifting in the 200-300 lb range, every rep was roughly 5 pounds. So If I did 225 for 5 my 1RM would be about 245-250 give or take depending on the day. Now that I'm in the middle 300s and low 400s I can tell a set of 405 for 2 my max isn't going to be 410-415. So my question is, is there a formula or just a random educated guess(oxymoron?) as to how much more weight each rep is worth as u get into higher numbers?

 

[jswain34]

Have a smart phone? There are many 1rm calculators. There are also formulas you can find online, i used to have one memorized but i forgot it. I know for my johnny candito training program for 2 reps you multiply the weight by 1.03 3 reps 1.06 and 4 reps 1.09 for an estimated 1 rep. Seems to give a decent ballpark in my experience. For example, just in case i didnt explain that well. Say i did 300x3, estimated 1 rep would be 300x1.06 = 318. That way, the increments increase alongside the weight lifted (eg: .03 of 100 will be less than .03 of 300.) Hopefully thats what you were asking.

 

[napalm]

(Lbs x reps) x .0333 + lbs

Example: 225 for 5 reps = 225x5 = 1125. 1125 x .0333 = 37.4625. 37.4625 + 225 = ~262 1 rm

Wendler's formula

 

[SoupNaziNazi]

I'll have to give both those a shot, and I don't like 1RM calculators online they are always off for me

 

[asooneyeonig]

i looked up once all the common rep to 1RM formulas and put them in a spreadsheet. i found there was a very broad range of results. i then graphed it and the lines or progression was not smooth and beyond 10 reps was a convoluted mess. i so wish i would have kept that data as some were easily better, as in they were more consistent across all rep ranges.

i usually follow wendler's formula nowadays.

 

[jswain34]

(Lbs x reps) x .0333 + lbs Example: 225 for 5 reps = 225x5 = 1125. 1125 x .0333 = 37.4625. 37.4625 + 225 = ~262 1 rm Wendler's formula

This is the one i used to have memorized (makes sense, it was when i was doing 5/3/1). It was pretty accurate for everything but deads for me.

 

[bolt10]

Problem is no chart is going to be perfect. For each person it will be different and for each lift it may as well. You can personalize your own (probably not worth the effort for most people) and some posted in here already are probably adequate.

 

[herderdude]

I use Wendler's but really all you need to know is your best rep effort at a certain weight and your best weight for x amount of reps. For instance, on my raw conventional deadlift I know I have done

425x8
455x5 triples
475+bands no belt
475x2 No belt
475x3 triples
500 for a triple
515x2 off a deficit
515 no belt
555 in my shed
545x4
535x2
565x1 in the gym middle of a regular training week
600x1 in a meet after a proper deload

Obviously you can tell by the numbers that these were collected at various times under different circumstances. I keep track of each situation, keeps more opportunities to PR on the table, and everybody loves a PR day. Some may also have had more reps in the tank than others. But on certain days I'm feeling awesome I'll pick one of these and chase it, usually the one I feel will be easiest. If you beat your all time best, even if it wasn't hard back then but it is hard now, it's still something you've never done before.