posted Sun, 03/04/2018 - 13:56
1977
Bench 1RM calculator. Is it accurate for you guys out there?
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I came across this one a good while back. It’s seemed to hold pretty accurate with my progression, injuries, and progression again. I was wondering how close it came to what you guys are benching.
https://www.muscleandstrength.com/tools/bench-press-calculator
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Another quick and dirty method that has always worked well for me is calculating one rep max as 125% of 5 RM and 115% of 3 RM.
That dates back to the days of doing heavy strength training without much focus on aesthetics and 5 RMs and 3RMs were tested regularly.
I just did the math on mine and compared to the calculator in the post and they were within 10 lbs of each other for my bench and deadlift
yeah it was pretty accurate for me....within 5 pounds
I notice this one goes up to 20 reps. I've been playing with 1RM charts and calculators since the mid 90's and they have always basically been accurate for me. Dead on or within 2lbs-3lbs. Only thing is all of the ones I ever used, maybe 20 or so, said they are only accurate up to like 12 reps as far as determining 1RM. The farther you go over 12 reps the more you are getting into endurance more so than power, strength, or explosiveness. So knowing you can push a certain weight for 17,18,19 reps or whatever doesn't translate the same when they do whatever equation they do.
highlord99the calculator is accurate to a certain number, past 400 pounds its all based on your muscle fiber type
I’ve seen where people have submitted their dna and determined their dominant fiber types. Id love to do that.
Of course Eddie Halls said he is genetically predetermined to be an endurance athlete, it it would still be cool to see.
The calculator was basically accurate for me
AnonI only use the "load it up" and see what happens formula
Tried and true. I’m not gonna catch your big ass with a calculator in my hand for sure. lol
Not sure the formula it uses but I use the epley formula. (.0333 x reps) + 1 then multiply by weight used
Usually pretty accurate until you start getting to 10+ reps for me
This is the main prediction calculator I use and its very accurate, however you have to be currently training in low rep ranges of 1 to 3 to be efficient enough to produce a bang on 1RM I find. If you are currently using around 6 to 8 reps then try to jump straight to a heavy single it will feel too heavy as it will be too shocking for your nervous system and muscle fibres to fire effectively enough and you'll probably bomb the lift.
It’s close but every once in awhile you just have that good day. The day that leaves me scratching my head. Thinking what have I eaten how much sleep did I get. There’s no explanation. Some days are just special.
I love those days. I’m still trying to recover from one of the bad ones last week. I made several attempts at what I normally do 5x5’s. I could barely get a rep each time. Something just wasn’t firing right. I definitely ate like shit that day. Maybe that was it. Those days bruise the ego a bit.
Some of the best ones for me it seems are when I’m really not feeling it, but get out there and push anyway, and end up walking away surprised.
The bad days are to be expected. Just know when to call it quits and take a half day and don’t push your body past what it’s ready to do that day. Push it to the limit, but not over.
What you eat today is available for your body tomorrow. If you carb up today, go do your heavy lifts tomorrow, thats how the body works. It doesnt immediately give you the benedits of the food you ate 20 minutes ago, it releases the nutrients from the day before. At least thats what science says.
Makes sense to me. I had so many variables last week, it’s hard to determine what was off. I hit chest last night and all seemed to be good with the world again. Those off days just suck though.
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It happens. Sometimes you just hit that sweet spot.
I have seen this before , it’s pretty close to my 1 repmax