Training Max Sheet
Log the set, work out the estimate, and keep the history. A tracked estimate over months is worth far more than any single calculation.
BFCBrilliance · bfcbrilliance.com/tools/one-rep-max-calculator
The lift
- Exercise
- Date
- Weight
- Reps
- Estimated 1RM
- Previous estimate
- Change
- Units (lb / kg)
Track it over the block
| Date | Weight | Reps | Est. 1RM | How it felt | Notes |
|---|---|---|---|---|---|
The formulas and their limits
- Epley
- weight x (1 + reps / 30)
- Brzycki
- weight x 36 / (37 - reps)
- At 1 rep
- Brzycki = your weight; Epley = +3.3%
- They cross at
- exactly 10 reps — Epley higher below, Brzycki above
- Most reliable
- 1 to 5 reps
- Still reasonable
- 6 to 10 reps
- Degrading
- 11 to 15 reps
- Not usable
- past ~15 reps
- Fits best
- compound barbell lifts
- Fits worst
- deadlifts, isolation work, machines
Common percentages of 1RM
- 95%
- 1-2 reps
- 90%
- 2-3 reps
- 85%
- 4-6 reps
- 80%
- 6-8 reps
- 75%
- 8-10 reps
- 70%
- 10-12 reps
- ⚠ These are typical
- not a prescription - they vary by lift and lifter
Before you use the number
- The set was to near-failure with clean form - a submaximal set gives a low estimate
- Full range of motion on every rep counted
- Reps counted honestly, including the ugly last one
- Same lift as the one you are programming for
- Estimate re-taken every few weeks rather than assumed
- Warm-up progression planned if you intend to test for real
- Spotter or safety bars in place for any maximal attempt
The trend is the data
A single estimate has a few percent of error in it and depends on sleep, food and how the day is going. The same estimate taken every few weeks under the same conditions is far more informative than any one calculation - what you want to see is the line moving, not a particular number on a particular Tuesday.
Not medical or coaching advice
This is arithmetic on two published formulas, both fitted to groups of other people. It knows nothing about your training history, your joints, your technique or your recovery. Attempting a maximal lift carries real injury risk - if you are new to a lift, returning from injury, or unsure, work with a qualified coach rather than a calculator.