Working out est1rm

Hi guys,

going into the new year I am thinking about running The Bridge 3.0. I ran The Bridge sometime ago but ended up back running more percentage based programmes after that as I struggled with RPE. The problem is, I work 12hr shifts days/nights and so my recovery is sometimes hampered. When the program calls for X amount of sets at 90% or so and Ive been to work all day or night, things get pretty ugly and after maybe 12 or so weeks I end up injured. For this reason, RPE is something I am coming back to. Are/do these calculations correct for working out est1rm to base training off?

example training day on Squat

• Squat 1 @ 8 = 120kg ( 120 x .92 = est1rm 110kg )
• Squat 4 @ 8 = 92.5kg ( 110kg x .84% = 92.5kg )
• Squat x 2 x 4 = 82.5kg ( 110kg x .75% = 82.5kg )

Hi Tate,

Glad you’re coming back to this template and I think the use of RPE will be quite helpful!

Your calculations here are not quite reflective of the “target weight” idea that you’d want to work with here. If you are squatting a single at 120, and that is RPE 8, then we would expect your e1rm to be closer to 130kg.

So starting from there, if this is your 1rm, then you can use that to give yourself a target for the session. A single at 8 could be 120, or it could easily be in the 110-125 range, depending on your warm ups. After you squat that single, you will have a good ideas of what you can aim for on your 4@8.

I think this resource will be very helpful for you! What is RPE in Lifting? (Rate of Perceived Exertion Explained)

Leah

Awesome. Thank you Leah. Yeah, so my working out of the calculation for e1rm was wrong but that article has helped me out. I think I am on the right track now. 120kg x 100 ÷ 92 = 130kg.

Divide. Don’t multiply within the first equation. Should be:

Squat 1@8 = 120 kg (120 kg/.92 = e1rm 130 kg)
Squat 4@8 = 109 kg (130 kg x .84 = 109 kg)
Squat 2x4 = 97.5 kg (130 kg x .75 = 97.5 kg)

Your one rep max will never be lower than your 1 @ 8. If it is then you have gone wrong somewhere with your math.

Yeah, I realised that as soon as I noticed 1rm was lower. Thanks m8.