This chart gives the approximate one repetition maximum for a given set of repetitions at a specific weight.
Why is this useful? You can look at something like Starting Strength’s standards. I can currently deadlift 320 pounds 5 times for 1 set. So, this means I should be able to lift 370 pounds once. This would put me in-between Category III and Category IV for adult men.
Say you have the following goals:
- Squat: 315 pounds x 1
- Deadlift: 405 pounds x 1
- Bench press: 225 pounds x 1
- Press: 135 pounds x 1
Doing a conversion with this chart for a set of 5 the above is equivalent to:
- Squat: 280 pounds x 5
- Deadlift: 360 pounds x 5
- Bench press: 200 pounds x 5
- Press: 125 x 5
In this way, you can assess 1 repetition progression from your standard workout without having to take a day to do an assessment.
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