One Rep Max Chart. 70-80 percent 8-12 reps per set. 50-60 percent 3-5 reps per set.
A one rep max is also a huge factor when training in the Maximal Strength phase of the NASM OPT Model - as the weight ranges will sit in the 85-100 range of your 1RM. 1991 KB PDF. 1 Rep Max Chart.
23075 3067 which rounds to 305.
The first table is in pounds and the second table. Using this 1 rep max bench calculator formula your estimated bench press 1RM would be 305lbs. Percent of One Maximum l RM Conversions Percent of One Rep Maximum Rep 18 23 32 36 41 45 50 54 59 63 68 72 81 86 90 95 99 1 04 108 113 117 122 126 131 135 144 1 49 153 158 162 167 171 176 180 185 189 194 198 203 207 212 216 12 16 20 24 28 32 36 40 44 48 52 56 60 64 68 72 76 80 84 88 92 96 IOO 1 04 108 112 116 120 1 24 128 132 136 140. 0 2 7 8 0.