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Find Your One Rep Max


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Maximum Lift Reference Table
The following is a chart that can be used to determine your projected maximum without performing a 1 repetition max. Some athletes "get psyched" for a maximum lift, while others get psyched out by the number 300,350, or 400. But as a rule, the chart gives a good indication of what an athlete is capable of for a single lift.

Example: The first column all the way to the left is the weight that you are using. So let's say you use 135 lbs. If you can bench 135 lbs for 8 reps than your estimated one rep max is 167 lbs. So just slide your finger across the page and line it up with the number of times you can lift the weight. Yes you can use this chart for other lifts such as the squat as well.

 2345678910
135143147151156159163167171176
145154158162167171175180184189
155164169174183188192197202207
165175180185190195200205210215
175186191196201207212217222228
185196202207213218224229235241
195207213218224230236242248254
205217223230236242248254260267
215228234241247254260267273280
225239245252259266272279286293
235249256263270277284291298306
245260267274282289296304311319
255270278286293301308316324332
265281289297305313321329337345
275292300308316325333341349358
285302311319328336345353362371
295313322330339348357366374384
305323332342351360369378387397
315334343353362372381391400410
325345354364373384393403413423
335355365375385395405415425436
345366376386397407417428438449
355376387398408419430440451462
365387398409420431442453464478
375398409420431443454465476488
385408420431443454466477489501
395419431442454466478490502514
405429441454466478490502514527
415440452465477490502514527539
425450463476489501514527540552
435461474487500513526539552565
445471485498511525538551565578
455482496510523537550564577591
460476497513529543561577593610
465481502518535549567584600616
470486508524541555573590606623
475492513530546561580596613629
480497518535552566586602619636
485502524541558572592609626643
490507529546564578598615632649
495512535552569584604621639656
500518540558575590610628645663
505523545563581596616634651669
510528551569587602622640658676
515533556574592608628646664682
520538562580598614634653671689
525543567585604620641659677696
530549572591610625647665684702
535554578597615631653671690709
540559583602621637659678697716
545564589608627643665684703722
550569594613633649671690710729
555574599619638655677697716735
560580605624644661683703722742
565585610630650667689709729749
570590616636656673695715735755
575595621641661679702722742762
580600626647667684708728748769
585605632652673690714734755775
590611637658679696720740761782
595616643663684702726747768788
600621648669690708732753774795
605626653675696714738759780802
610631659680702720744766787808
615637664686707726750772793815
620642670691713732756778800822
625647675697719738763784806828
630652680702725743769791813835
635657686708730749775797819841
640662691714736755781803826848
645668697719742761787809832855
650673702725748767793816839861
655678707730753773799822845868
660683713736759779805828851875
665688718741765785811835858881
670693724747771791817841864888
675699729753776797824847871894
680704734758782802830853877901
685709740764788808836860884908
690714745769794814842866890914
695719751775799820848872897921
700725756781805826854879903928
705730761786811832860885909934
710735767792817838866891916941
715740772797822844872897922947
720745778803828850878904929954
725750783808834856885910935961
730756788814840861891916942967
735761794820845867897922948974
740766799825851873903929955981
745771805831857879909935961987
750776810836863885915941968994

Up your max fifty pounds in ten weeksCritical Bench Program
This bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle. It is different from other programs because you are provided with the actual weights you will be using on bench day and given a full body lifting split to follow. Over 3500 powerlifters, weekend warriors, and athletes have had success with our system. Get more in depth information by clicking here. If you're ready to order now be sure you know your one rep max. You can look it up on our chart.

Links!



Up your max fifty pounds in ten weeksCritical Bench Program
This bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle. It is different from other programs because you are provided with the actual weights you will be using on bench day and given a full body lifting split to follow. Over 3500 powerlifters, weekend warriors, and athletes have had success with our system. Get more in depth information by clicking here. If you're ready to order now be sure you know your one rep max. You can look it up on our chart.







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