What 5RM = 500# for the dead-lift?

[Forthright]

Anyone have a good guess for me. I did 445# x 5 today and I'm hoping for 5# more next week. I'm not planning on doing a single anytime soon but I am wondering what 5rm would = about 500#.

[t0rment]

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

edit:

Just remembered a formula from Wendler's 5/3/1 e-book.

weight * reps * 0.0333 + weight

Gives slightly higher values than the exrx calculator.

[Michael Wolf]

Keep in mind all calculators are estimates.

The answer to your question will also depend on if those deadlifts are performed fresh or fatigued (usually after also squatting and possibly other lifts as well).

If you can do 445x5 after squatting heavy, I'd put it at 99.9% that you can pull 500x1 when fresh; probably 500x1 if fatigued from squatting etc, too.

But if you can do 445x5 only when fresh, then 500x1 fresh is at best a 'probably,' and 500x1 if fatigued from squatting etc is at best a maybe.

[SteamRoxorz]

According to NCSA, 445x5 = 518x1. 430x5=500.5.

[Regin Smidur]

It's hard to say as it depends on the individual, and it mostly comes down to what rep range you train in the most frequently. I think on average 5-10 pounds can be added per rep lost on the bench, 10-15 for the squat, and 10-20 for the deadlift.

[enlightenedsnipe]

Yeah, for me it was weird. I pulled 405x5 with a max of 460, and a year later I pulled 530 and could barely do 425x5. Depends on the person, your background, and how fresh you are when you try for a max.

[gzt]

500 is probably in the cards, but it depends on what your weak link is. I mean, it's possible to be able to do 440x5 but, for whatever reason, just be unable to grip the 500 (not likely, but possible). Or some people have a weakness off the ground, so their 1RM is less than it otherwise should be compared to their rep strength. I think it's more common at this level, though, to have a higher 1RM on the DL than you would expect based on reps.

[Forthright]

Keep in mind all calculators are estimates.

The answer to your question will also depend on if those deadlifts are performed fresh or fatigued (usually after also squatting and possibly other lifts as well).

If you can do 445x5 after squatting heavy, I'd put it at 99.9% that you can pull 500x1 when fresh; probably 500x1 if fatigued from squatting etc, too.

But if you can do 445x5 only when fresh, then 500x1 fresh is at best a 'probably,' and 500x1 if fatigued from squatting etc is at best a maybe.

I did a light set of pull-ups, a couple of back-squat singles, and some bench-pressing before the dead-lifts. I would be psyched if I could do 500# now but I'm not planning on finding out yet. I've wanted to dead-lift 500# longer than any other goal I have.

[xagent]

Anyone have a good guess for me. I did 445# x 5 today and I'm hoping for 5# more next week. I'm not planning on doing a single anytime soon but I am wondering what 5rm would = about 500#.

Use Wendler's formula, but take 95% of that. In Wendler's 5/3/1, the 1RM you use anyways is 90% of your "theoretical" 1 RM, because we're never fully rested if you're always training hard.

So if you just maxed out at 445x5, then your theoretical 1RM would be 519. But if you do 5/3/1 the 90%, a more realistic value, would be 467. So I'd say if you're fully rested, you're right at about a 500lb deadlift.

[Shaun]

When I did 440 x 5 I wasn't even close to 500 for a single. The best I got was 462 (210kg).