One Rep Max worksheet

1. Estimated one-rep max (Lander): 204.7 lb

1. Use the Lander formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = 100 × w ÷ (101.3 − 2.67123 × r)}$

2. Put in your numbers: w = 180 lb and r = 5

   $\frac{100\times 180}{\left(101.3-2.67123\times 5\right)}=204.68\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{210+202.5+211.43+202.5+204.68+214.22+209.85}{7}$$=207.88\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $204.68\times 0.8$$=163.74\text{\hspace{0.17em}lb}$

2. Estimated one-rep max (Wathan): 180.5 lb

1. Use the Wathan formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = 100 × w ÷ (48.8 + 53.8 × e^(−0.075 × r))}$

2. Put in your numbers: w = 160 lb and r = 4

   $\frac{100\times 160}{\left(48.8+53.8\times 0.740818\right)}=180.47\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{181.33+174.55+183.79+176+176.57+186.42+180.47}{7}$$=179.88\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $180.47\times 0.8$$=144.38\text{\hspace{0.17em}lb}$

3. Estimated one-rep max (Lombardi): 203.4 lb

1. Use the Lombardi formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = w × r^0.10}$

2. Put in your numbers: w = 170 lb and r = 6

   $170\times 6^{0.1}=203.36\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{204+197.42+203.36+195.5+199.36+206.5+204.56}{7}$$=201.53\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $203.36\times 0.8$$=162.69\text{\hspace{0.17em}lb}$

4. Estimated one-rep max (Brzycki): 255.5 lb

1. Use the Brzycki formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = w × 36 ÷ (37 − r)}$

2. Put in your numbers: w = 220 lb and r = 6

   $\frac{220\times 36}{\left(37-6\right)}=255.48\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{264+255.48+263.17+253+258+267.24+264.73}{7}$$=260.8\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $255.48\times 0.8$$=204.39\text{\hspace{0.17em}lb}$

5. Estimated one-rep max (Brzycki): 185.5 lb

1. Use the Brzycki formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = w × 36 ÷ (37 − r)}$

2. Put in your numbers: w = 170 lb and r = 4

   $\frac{170\times 36}{\left(37-4\right)}=185.45\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{192.67+185.45+195.28+187+187.61+198.08+191.75}{7}$$=191.12\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $185.45\times 0.8$$=148.36\text{\hspace{0.17em}lb}$

6. Estimated one-rep max (Epley): 180 lb

1. Use the Epley formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = w × (1 + r ÷ 30)}$

2. Put in your numbers: w = 150 lb and r = 6

   $150\times \left(1+\frac{6}{30}\right)=180\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{180+174.19+179.43+172.5+175.91+182.21+180.5}{7}$$=177.82\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $180\times 0.8$$=144\text{\hspace{0.17em}lb}$

7. Estimated one-rep max (Lombardi): 334.1 lb

1. Use the Lombardi formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = w × r^0.10}$

2. Put in your numbers: w = 275 lb and r = 7

   $275\times 7^{0.1}=334.07\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{339.17+330+334.07+323.13+332.92+340.72+341.08}{7}$$=334.44\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $334.07\times 0.8$$=267.26\text{\hspace{0.17em}lb}$

8. Estimated one-rep max (Epley): 264 lb

1. Use the Epley formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = w × (1 + r ÷ 30)}$

2. Put in your numbers: w = 220 lb and r = 6

   $220\times \left(1+\frac{6}{30}\right)=264\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{264+255.48+263.17+253+258+267.24+264.73}{7}$$=260.8\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $264\times 0.8$$=211.2\text{\hspace{0.17em}lb}$

9. Estimated one-rep max (Wathan): 191.8 lb

1. Use the Wathan formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = 100 × w ÷ (48.8 + 53.8 × e^(−0.075 × r))}$

2. Put in your numbers: w = 170 lb and r = 4

   $\frac{100\times 170}{\left(48.8+53.8\times 0.740818\right)}=191.75\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{192.67+185.45+195.28+187+187.61+198.08+191.75}{7}$$=191.12\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $191.75\times 0.8$$=153.4\text{\hspace{0.17em}lb}$

10. Estimated one-rep max (O'Conner): 198 lb

1. Use the O'Conner formula, which predicts your max from a lighter set. Here w is the weight and r is the reps

   $\text{1RM = w × (1 + 0.025 × r)}$

2. Put in your numbers: w = 180 lb and r = 4

   $180\times \left(1+0.025\times 4\right)=198\text{\hspace{0.17em}lb}$

3. Average all seven formulas, so you can see where the estimates cluster

   $\frac{204+196.36+206.77+198+198.64+209.73+203.03}{7}$$=202.36\text{\hspace{0.17em}lb}$

4. Plan your training weights as a percent of your max. For example, 80% of it is

   $198\times 0.8$$=158.4\text{\hspace{0.17em}lb}$