lost my chart someone fuck'n help me!!!!

[brian1488]

Ive had this lifting chart for 5 yrs.I got it from a guy in prison .The chart just listed weights of lifts deadlifts squats and bench .According to your max lift.it was formed like a spread sheet.according to 1rm .Never actually doing the 1rm. if you max was 305 you started at 205x 8 225x5 245x3 280x1 280x1 280x1 225x5. then you go and do your other exercises.I would really like to get it back or somthing close to it .The 1rm range was 135 to 650lbs Can anyone help me I would really thankful




brian1488

 

[sparkie34]

http://www.exrx.net/Calculators/OneRepMax.html


This will help you out. Just punch in your max on the left hand side and reps and it will calculate everything for you.

 

[DaveTSI]

WOW thats the old power matrix routine, i used to do that when i was in highschool. I would try researching the 5x5 routines on here, they are great programs for people training for mass/power. Much better than the power matrix, which is pretty good but you can overtrain easily on it, its too general.

 

[chaos13]

i have been using this to calucate.

upper body = (5RM weight X 1.1307) + 0.6998 = 1RM
lower body = (5RM weight X 1.09703) + 14.2546 = 1RM

i find it is pretty close