HOW TO CALCULATE YOUR 1RM
If you do not know your 1RM, you can calculate an approximation of your e1RM (estimated) with the help of different formulas. Below are 3 different formulas that give you 3 different but similar results. The closer your set with which you calculate the e1RM is to your real 1RM, meaning the fewer repetitions the set has, the more accurate the results are. So if possible, calculate with a set of fewer than 5 repetitions.
EPLY:1RM = WEIGHT + (WEIGHT × REPETITIONS ÷ 30)
BRZYCKI:1RM = WEIGHT × 36 ÷ (37 − REPETITIONS)
LANDER: 1RM = 100 × WEIGHT ÷ (101,3 − 2,67123 × REPETITIONS)
The higher your 1RM is, so the more advanced you are, the more inaccurate these values become. Take these values as an orientation. Besides, you must, of course, include your pre-fatigue and daily condition in the weight selection. The working weight may then vary by 10kg or more for the same set on two different days. This is normal since we are humans and no machines.
In the King Of Weighted Program, we work with two different ways to display intensities. Once with absolute intensities in % of the 1RM or e1RM for the top singles and with relative intensities in RIR that take into account the daily form. The top sets are given in absolute % so that we can visualize progress and plan better. Also, the mental attitude to the set is usually better with non-variable intensity in the top sets, which can affect the performance. The backoff sets are then specified in RIR.
EXAMPLE FOR THE GIVEN PLAN
e1RM CALCULATION MICHA SCHULZ
STRONGEST SET DIPS: 5x100KG
EPLY: 1RM = 100 + (100 × 5 ÷ 30) = 116,7kg
BRZYCKI: 1RM = 100 × 36 ÷ (37 − 5) = 112,5kg
LANDER: 1RM = 100 × 100 ÷ (101,3 − 2,67123 × 5) = 113,7kg