One Rep Max Lift Weight Calculations By Percentage Of Load

MAX	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%	45%	40%
50	47.5	45	42.5	40	37.5	35	32.5	30	27.5	25	22.5	20
55	52.25	49.5	46.75	44	41.25	38.5	35.75	33	30.25	27.5	24.75	22
60	57	54	51	48	45	42	39	36	33	30	27	24
65	61.75	58.5	55.25	52	48.75	45.5	42.25	39	35.75	32.5	29.25	26
70	66.5	63	59.5	56	52.5	49	45.5	42	38.5	35	31.5	28
75	71.25	67.5	63.75	60	56.25	52.5	48.75	45	41.25	37.5	33.75	30
80	76	72	68	64	60	56	52	48	44	40	36	32
85	80.75	76.5	72.25	68	63.75	59.5	55.25	51	46.75	42.5	38.25	34
90	85.5	81	76.5	72	67.5	63	58.5	54	49.5	45	40.5	36
95	90.25	85.5	80.75	76	71.25	66.5	61.75	57	52.25	47.5	42.75	38
100	95	90	85	80	75	70	65	60	55	50	45	40
105	99.75	94.5	89.25	84	78.75	73.5	68.25	63	57.75	52.5	47.25	42
110	104.5	99	93.5	88	82.5	77	71.5	66	60.5	55	49.5	44
115	109.25	103.5	97.75	92	86.25	80.5	74.75	69	63.25	57.5	51.75	46
120	114	108	102	96	90	84	78	72	66	60	54	48
125	118.75	112.5	106.25	100	93.75	87.5	81.25	75	68.75	62.5	56.25	50
130	123.5	117	110.5	104	97.5	91	84.5	78	71.5	65	58.5	52
135	128.25	121.5	114.75	108	101.25	94.5	87.75	81	74.25	67.5	60.75	54
140	133	126	119	112	105	98	91	84	77	70	63	56
145	137.75	130.5	123.25	116	108.75	101.5	94.25	87	79.75	72.5	65.25	58
150	142.5	135	127.5	120	112.5	105	97.5	90	82.5	75	67.5	60
155	147.25	139.5	131.75	124	116.25	108.5	100.75	93	85.25	77.5	69.75	62
160	152	144	136	128	120	112	104	96	88	80	72	64
165	156.75	148.5	140.25	132	123.75	115.5	107.25	99	90.75	82.5	74.25	66
170	161.5	153	144.5	136	127.5	119	110.5	102	93.5	85	76.5	68
175	166.25	157.5	148.75	140	131.25	122.5	113.75	105	96.25	87.5	78.75	70
180	171	162	153	144	135	126	117	108	99	90	81	72
185	175.75	166.5	157.25	148	138.75	129.5	120.25	111	101.75	92.5	83.25	74
190	180.5	171	161.5	152	142.5	133	123.5	114	104.5	95	85.5	76
195	185.25	175.5	165.75	156	146.25	136.5	126.75	117	107.25	97.5	87.75	78
200	190	180	170	160	150	140	130	120	110	100	90	80
205	194.75	184.5	174.25	164	153.75	143.5	133.25	123	112.75	102.5	92.25	82
210	199.5	189	178.5	168	157.5	147	136.5	126	115.5	105	94.5	84
215	204.25	193.5	182.75	172	161.25	150.5	139.75	129	118.25	107.5	96.75	86
220	209	198	187	176	165	154	143	132	121	110	99	88
225	213.75	202.5	191.25	180	168.75	157.5	146.25	135	123.75	112.5	101.25	90
230	218.5	207	195.5	184	172.5	161	149.5	138	126.5	115	103.5	92
235	223.25	211.5	199.75	188	176.25	164.5	152.75	141	129.25	117.5	105.75	94
240	228	216	204	192	180	168	156	144	132	120	108	96
245	232.75	220.5	208.25	196	183.75	171.5	159.25	147	134.75	122.5	110.25	98
250	237.5	225	212.5	200	187.5	175	162.5	150	137.5	125	112.5	100
255	242.25	229.5	216.75	204	191.25	178.5	165.75	153	140.25	127.5	114.75	102
260	247	234	221	208	195	182	169	156	143	130	117	104
265	251.75	238.5	225.25	212	198.75	185.5	172.25	159	145.75	132.5	119.25	106
270	256.5	243	229.5	216	202.5	189	175.5	162	148.5	135	121.5	108
275	261.25	247.5	233.75	220	206.25	192.5	178.75	165	151.25	137.5	123.75	110
280	266	252	238	224	210	196	182	168	154	140	126	112
285	270.75	256.5	242.25	228	213.75	199.5	185.25	171	156.75	142.5	128.25	114
290	275.5	261	246.5	232	217.5	203	188.5	174	159.5	145	130.5	116
295	280.25	265.5	250.75	236	221.25	206.5	191.75	177	162.25	147.5	132.75	118
300	285	270	255	240	225	210	195	180	165	150	135	120
305	289.75	274.5	259.25	244	228.75	213.5	198.25	183	167.75	152.5	137.25	122
310	294.5	279	263.5	248	232.5	217	201.5	186	170.5	155	139.5	124
315	299.25	283.5	267.75	252	236.25	220.5	204.75	189	173.25	157.5	141.75	126
320	304	288	272	256	240	224	208	192	176	160	144	128
325	308.75	292.5	276.25	260	243.75	227.5	211.25	195	178.75	162.5	146.25	130
330	313.5	297	280.5	264	247.5	231	214.5	198	181.5	165	148.5	132
335	318.25	301.5	284.75	268	251.25	234.5	217.75	201	184.25	167.5	150.75	134
340	323	306	289	272	255	238	221	204	187	170	153	136
345	327.75	310.5	293.25	276	258.75	241.5	224.25	207	189.75	172.5	155.25	138
350	332.5	315	297.5	280	262.5	245	227.5	210	192.5	175	157.5	140
355	337.25	319.5	301.75	284	266.25	248.5	230.75	213	195.25	177.5	159.75	142
360	342	324	306	288	270	252	234	216	198	180	162	144
365	346.75	328.5	310.25	292	273.75	255.5	237.25	219	200.75	182.5	164.25	146
370	351.5	333	314.5	296	277.5	259	240.5	222	203.5	185	166.5	148
375	356.25	337.5	318.75	300	281.25	262.5	243.75	225	206.25	187.5	168.75	150
380	361	342	323	304	285	266	247	228	209	190	171	152
385	365.75	346.5	327.25	308	288.75	269.5	250.25	231	211.75	192.5	173.25	154
390	370.5	351	331.5	312	292.5	273	253.5	234	214.5	195	175.5	156
395	375.25	355.5	335.75	316	296.25	276.5	256.75	237	217.25	197.5	177.75	158
400	380	360	340	320	300	280	260	240	220	200	180	160