1RM Calculator
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To save to your Google Drive: Click File --> Make Copy
To Download: Click File ---> Download as ---> xlsx
Made by: Noel Nocas
nitrostrength.wordpress.com
@noelnocas
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ONE REP MAX CALCULATORUse this to calculate an estimated One Rep Max based on how many repetitions you performed at a given weight.
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# of reps:12
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Weight:165lbs
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Equation1RM
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Epley231.0
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Brzycki237.6
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Lander238.3Average
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Lombardi211.5227.1
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Mayhew et al. 223.4
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O'Conner et al. 214.5
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Wrathan233.5
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Weight to use on a RM attemptUse this to calculate the weight to use on a Rep Max attempt. I.e. You are progressively working up to a new 5 RM every week, this week you predict you can hit a 5RM that represents a 1RM of 440. Put in 5 reps and 440lbs, and smash ~380lbs for 5
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# of reps:5
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Predicted 1RM: 310lbs
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Equation5 RM
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Epley265.7
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Brzycki275.6
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Lander272.6Average
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Lombardi263.9268.5
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Mayhew et al. 260.5
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O'Conner et al. 275.6
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Wrathan265.9
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How many reps you should get at a given weightUse this to calculate the number of reps you should be able to get at any given weight, knowing your 1RM. Note: Lombardi and O'Conner et al. are very high estimates given the nature of their equation. I would not consider these accurate
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Weight on Bar205
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Current 1RM280
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EquationReps
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Epley11.0
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Brzycki10.6
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Lander10.5
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Lombardi22.6
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Mayhew et al. 12.5
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O'Conner et al. 14.6
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Wrathan10.5
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