Printable tables for max lifts between 400 and 500.
- Printable one rep max chart (1RM Table)
- Printable Training load Chart
This is a percent based chart. So it works for booth pounds and kilograms. Or any other unit you choose to use.
Click for printable table.
1 Rep Max Chart for reps between 1 and 20 for Maxes between 400 and 500
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 340 pounds 10 times, look for 340 under the 10 rep column, then follow that row until you hit the 100% column.
- So, 10 reps at 340 pounds equals a 1RM of 460
- Training load Charts work in reverse too…
- If you want to 8 reps and you know you 1RM is 415…
- Find 415 in the 1RM column, then follow that row over to the 8 rep column. There you’ll see that you can use about 330 for 8 reps.
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.
1RM Estimation Tables
1RM Table: 000-100 Max Chart
Printable one rep max chart (1RM Table) for maxes between 0 and 100.
1RM Table: 100-200 Max Chart
Printable one rep max chart (1RM Table) for maxes between 100 and 200.
1RM Table: 200-300 Max Chart
Printable one rep max chart (1RM Table) for maxes between 200 and 300.
1RM Table: 300-400 Max Chart
Printable one rep max chart (1RM Table) for maxes between 200 and 300.
1RM Table: 400-500 Max Chart
Printable one rep max chart (1RM Table) for maxes between 400 and 500.
1RM Table: 500-600 Max Chart
Printable one rep max chart (1RM Table) for maxes between 500 and 600.
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