1RM Table: Maxes between 300 and 400

Printable Training load Chart and one rep max chart (1RM Table)…

for max lifts between 300 and 400. (This is a percent based chart. So it works for booth pounds and kilograms. Or any other unit you choose to use.)

Click for larger print version 1RM Rep Max Chart for weight between 300 and 400

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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…

Predicting your 1RM

To calculate your estimated 1RM…
- If you lifted 270 pounds 8 times, look for 270 under the 8 rep column, then follow that row until you hit the 100% column.
- So, 8 reps at 270 pounds equals a 1RM of 340

Training load Charts work in reverse too…
- If you want to 10 reps and you know you 1RM is 385…
- Find 385 in the 1RM column, then follow that row over to the 10 rep column. There you’ll see that you can use about 285 for 10 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.