Printable Training load Chart and one rep max chart (1RM Table) for max lifts between 200 and 300.
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1RM Chart for maxes between 200 and 300
How to use these Training load Charts
This is a quick example. If you want all the details on how to use these Printable Training load Charts check out…
- To calculate your estimated 1RM…
- If you lifted 210 pounds 7 times, look for 210 under the 7 rep column, then follow that row until you hit the 100% column.
- So, 7 reps at 210 pounds equals a 1RM of 255
- Training load Charts work in reverse too…
- If you want to 8 reps and you know you 1RM is 270…
- Find 270 in the 1RM column, then follow that row over to the 8 rep column. There you’ll see that you can use about 215 for 8 reps.
Note: The further away you get form a single the less reliable the table becomes. For some, the weight you max out with at 20 reps won’t accurately predict your 1RM.
If you have good strength endurance and are use to high reps, it will over shoot your 1RM.
If you’re not used to pumping out a lot of reps, it will undershoot your projected 1RM.
But in the 8 – 12 rep range you’ll be pretty close.
How to use 1 RM tables to calculate your one rep max.
How to use 1 RM tables to calculate the weight for your sets and reps.
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1RM Chart Estimation Tables
Printable one rep max chart (1RM Table) for maxes between 0 and 100.
Printable one rep max chart (1RM Table) for maxes between 100 and 200.
Printable one rep max chart (1RM Table) for maxes between 200 and 300.
Printable one rep max chart (1RM Table) for maxes between 200 and 300.
Printable one rep max chart (1RM Table) for maxes between 400 and 500.
Printable one rep max chart (1RM Table) for maxes between 500 and 600.