Bench: 295/215
Curl:145/125
Shoulder Press:150/140
Squats: 350/310
Deadlifts: 330
Bent Over Row: 180
I also was able to do 50 Push-ups and 15 Pull-ups.
Heres how you get your one rep max without a spotter:
1. Warm up the muscle group before you test your one rep max, by choosing a weight you can do for 12-15 reps.
2. Rest for 1 min before attempting your max.
3. Load the weight bar with a weight that you feel you could do no more than 8 - 10 reps with. ( If you're able to do more than 10 reps with selected weight, rest 1 min and add 10 lbs to the bar.)
4. Once you have your selected weight , do as many reps as you can.
5. Using the chart below find the amount of reps you did. Take the number beside it and times it by the amount of weight used, this is your 1 rep max.
(Example if you did 8 reps of 150 it would look like this, 150 x 1.27 = 190 Lbs.)
6. Repeat these steps for each muscle group you want to get your maxs for.
1Rep Max Prediction Formula Chart
Reps Completed Rep Factor
1 1.00
2 1.07
3 1.10
4 1.13
5 1.16
6 1.20
7 1.23
8 1.27
9 1.32
10 1.36
Getting my one rep max and keeping track of them is another way I like to keep up with my progress. If you have the equipment at home or have access to a gym I highly reccommend you do this. You can do this with or without a spotter. If you can't find someone to spot you that's not a problem. I myself don't have a spotter, and have to use the 1 rep max prediction formula above. Keep track of your progress and see motivaton levels soar!
(Source for 1 rep max prediction formula through "Weight Training Steps to Success
")
