3x5 to estimate 1rm

[AusPEteach]

What relation does 3x5 have to a 1rm?

I couple guys I know achieved a squat 1rm (belt) 130% higher than their highest 3x5 weight (no belt). I am currently training a guy for his first competition and so I want to get some other opinions on what he might get based on his highest 3x5 weight.

He will have his 1rm tested at just under 6 months of starting strength and will compete three weeks later.

[scwot]

I think Rip has answered this question before but can't find details. Generally I believe as an a approximate guide 5x5 + 10% = 1x5 + 10% = 1RM. So 3x5 might be a 6-7% increase to 1x5. Obviously take into account if belted on all reps and your trainees experience in attempting a 1RM which is a skill in itself.

[stonerider]

a good first attempt at this 1RM would be to consider his 3x5 85% of his 1RM

it might be closer to 80% of his actual 1RM, but 85% is playing it safe, and he should be able to tell where to make his subsequent attempts

[Patrick Stroup]

YOU NEED TO DO A HEAVY TRIPLE! /Rip

[stonerider]

incoming new thread: 3x5 to estimate 3rm

i would say 3x5 is around 90-92% of a 3RM

[dkggpeters]

(Weight x Reps x .0333) + Weight

ie 170 lbs for 5 Reps
(170 x 5 x .0333) + 170 = 198 lbs
170/198 = 86%

This is what Jim Wendler uses in 5/3/1

This is consistent with the above answers.

[dkggpeters]

One thing that I have noticed with weights around 150 to 200 lbs, every 5 lbs is equal to roughly one rep. So if you bench 170 x 5 then you should be able to do 175 x 4, 180 x 3 or 165 x 6 etc.. For me, I do notice this.

[Subsistence]

(Weight x Reps x .0333) + Weight

ie 170 lbs for 5 Reps
(170 x 5 x .0333) + 170 = 198 lbs
170/198 = 86%

This is what Jim Wendler uses in 5/3/1

This is consistent with the above answers.

That would be for a 5RM though, which should be a bit heavier than 3x5.

[dkggpeters]

A 3 x 5 should be close to 5 RM. You should only be off by 5 lbs or so.

[AdamW]

A 3 x 5 should be close to 5 RM. You should only be off by 5 lbs or so.

+1 to this.