What could you lift once?
From a set you have already done — and the load for every set after it.
Use a hard set taken close to failure. A set you stopped three reps early will read low.
Estimated one-rep max
92.5
kg
From 80 kg for 5 reps.
- Brzycki estimate
- 90
What to load
| Percent | Load | Typical |
|---|---|---|
| 100% | 92.5 kg | ~1 reps |
| 95% | 87.5 kg | ~2 reps |
| 90% | 82.5 kg | ~4 reps |
| 85% | 77.5 kg | ~6 reps |
| 80% | 75 kg | ~8 reps |
| 75% | 70 kg | ~10 reps |
| 70% | 65 kg | ~12 reps |
| 65% | 60 kg | ~16 reps |
| 60% | 55 kg | ~20 reps |
A formula only gets you close.
It can't see your training, your week, or what you'll actually eat. That part is the coaching.
See the plansEpley's equation, with Brzycki alongside as a second opinion. Both are fitted to low rep counts and drift apart above about ten, which is why reps stop at 12. The table is rounded to the nearest 2.5 kg, the smallest pair of plates most gyms own. These are estimates, not a max you have hit: test a true one under a spotter, not a formula.
Estimated one-rep max 92.5 kg.