Im curious about the difference in weight between my 1 rep max and my current work-out weight for the bench press.
Currently, my 1 rep max is 240lbs, while my current workout weight is 156 for 9 reps.
I generally bump the weight as soon as I can get a weight for 12 good reps.
Anyway, the difference in weight seems a little odd to me. Am I wrong?
It’s really not all that surprising… there is a rule of thumb out there somewhere that gives a general guide as to the relationship between them.
Here’s a table:
Reps %1RM
1 100
2 95
3 90
4 88
5 86
6 83
7 80
8 78
9 76
10 75
11 72
12 70
how do you get 156 lbs. on a bar?
[quote]tjd772 wrote:
how do you get 156 lbs. on a bar?[/quote]
Fractional plates, perhaps?
Geek boy
[quote]tjd772 wrote:
how do you get 156 lbs. on a bar?[/quote]
2 x 3 pound plates.
No olympic weights in my gym, good old fashioned 1 inch diameter bar.
[quote]Proteinpowda wrote:
Here’s a table:
Reps %1RM
1 100
2 95
3 90
4 88
5 86
6 83
7 80
8 78
9 76
10 75
11 72
12 70[/quote]
These are, of course, only estimations. If you mainly do high reps in your workout, you’ll get better at that, but your 1-3RM won’t be that high. In other words, you would possibly be able to do 12 reps with 75-80% of 1RM.
On the other hand, it is quite common that when focusing on low reps, your low rep RMs increase, but your ability to do higher reps decreases ie. just 8 reps at 70%.