Tue Nov 10 TO
1_REP_MAX_SCENARIO
Oct 26, 2020 at 8:49 AM
Since we are not able to do a 1 Rep Max test in person, please read the scenario below and answer the
questions to show that you understand this test.
John weighs 185 pounds and is doing a 1 Rep Max test for the chest press. He is using a bar that weighs 45
pounds, and he adds (2) 25 pound weights and (1) 5 pound weight on each end of the bar. How much weight
was John lifting in total?
John was able to lift that weight 7 times before he got too tired. Using the chart below, find the number of
repetitions that John lifted in the horizontal axis, and then find the weight that he lifted in the vertical axis. Find
the number where the two lines meet. This number is John's predicted max. Record it below
Repetitions
35
36 37 38
40
45
55
0 24 25
65
TO
75
80
407
85 85 87 90 99 98 99 102 108 109 113
90 90 93 95 98 101 108 108 112 116 120
95 95 98 104 104 107 110 114 118 122 127
115 118 122 129 130 135 140
110 110 113 118 120 124 12 132 137 141 147
115 116 118 122 123 129 134 138 143
148
159
120 120 123 127 131 135 139 144 149 154 160
133
125 125
145
129 132 136 141 150 155 181 1A7
134 138 142 146
130 130
151 156 161 167 1
135 135
139 143 147 152 157 162 163 174 180
18
140 140 144 148 153 157 16 169 174
180 1878
145 145
149 154 158 163 168
174 180
180 1932
150 150 154 159 164 169 174 180 188 198 2001
155 156 159 164 169 174 10 188 192 199 207 12
160 160 165 169 179 180 188 192 199 200 213 Ja
185 165 170 175 180 188 182 198 205 212 220 13
This chart is reprised with permission from the al
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Repetitions
3 4 5 6 7 8 9 10
170 170 175 180 185 TTT 204 9219 >>
175 175 180 185 191 197 209 210 217 225 233
180/180 185 191 198 202 209 218 223 231 240
185 186 100 100 202 200 215 222 230 238 247
1901 190 195 201 207 214 221 228
198 199 200 200 213 219 220 234 242 251 200
200 200 208 212 213 225 239 240 248 257 267
205 205 211 217 224 231 238 248 204 273
210 210 218 222 229 238 244 252 201 270 280
215 215 221 225 235 242 250 258 257 278 287
220 220 220 239 240 247 255 254 273 289 293
225 225 231 238 245 250 251 270 279 299 300
230 230 237 244 251 259 267 278 289 290 307
235 235
242 249 250 264 273 202 202 309 313
2401 240 247 254 262 270 279 288 200 309 320
245 245 252 250 257 278 285 214 304 315 327
250 250
257 205 273 281 290 300 310 321 333
255
269 270 278 287 298 306 317 328 340
209
280 287 275 284 292
302312323
14 147
265 26 273 281 289
298 309 318 329 341 353
270270 278 288 295 304 314 324 325
347
3472
275 / 279 280 291 300 309 319 330 341 354 367
2001 2002 204 30s 315 325 336 348 369 373
288 289 290 302 311 321 331 342 354 366 380
290 299 298 307 318 326
17
348 360 373 387
295 295 303 312 392 392 343 354 368 379 350
300 309 318 327 337
os 305 314 323 3 343 354 368 379 312 407
348 360 372 380 400
predicted max =
Now, insert John's predicted max into the equation below to find his strength per pound body weight
Predicted max
divided by John's body weight
strength per pound of body weight
Fitness Zone
Find John's fitness zone using the chart below and record it above! Then, do the same thing for the leg press!
Chart 2 Strongule Per Pound of Boly Weight Rating
Rating:
Leg Press
Arm Presy
3033 34 35 36 37 38 39
SYTYV
100 100 11. og 112 116 120 124 129 129