For a hard set of 3, load about 105kg.
117.5kg on a 20kg bar: 25 + 20 + 2.5 + 1.25 a side
Your Training Loads
| % of 1RM | Load | Max reps | |
|---|---|---|---|
| Strength | |||
| 100% | 117.5kg | 1 | |
| 95% | 110kg | 2 | |
| 90% | 105kg | 3 | |
| 85% | Your set | 100kg | 5 |
| Muscle size | |||
| 80% | 92.5kg | 8 | |
| 75% | 87.5kg | 10 | |
| 70% | 82.5kg | 13 | |
| Muscular endurance | |||
| 65% | 75kg | 16 | |
| 60% | 70kg | 20 | |
| 55% | 65kg | 25 | |
| 50% | 57.5kg | 30 | |
Loads round to what you can put on the bar. Max reps come from the Epley formula and get less reliable above 10. Load zones follow the NSCA's recommendations in Essentials of Strength Training and Conditioning, as Human Performance Resources sets them out.
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Get your coachHow This One Rep Max Calculator Works
Both formulas turn one hard set into a one rep max. A hard set means you could not have got another rep with good form. Stop short of that and the number reads low. The two match at exactly 10 reps. Below 10 Epley reads a little higher, and above 10 Brzycki does. We lead with Epley and show Brzycki beside it.
Frequently Asked Questions
It is an estimate, and the best one comes from a heavy set taken close to failure. In a 2006 study of 70 adults on the chest press and leg press (Reynolds and colleagues), a 5 rep max predicted the 1RM best and the authors advised using no more than 10 reps. So use a recent set of 10 reps or fewer that you could not have added a rep to with good form. Read the study on PubMed.
Either is fine. Up to 10 reps they sit within 4% of each other. Pick one and stay with it, so your numbers compare from one block to the next.
Find the percentage your plan calls for and read off the load, already rounded to what you can put on the bar.