Alternative Equivilants

**DJSTARER** · 11-05-2006, 09:09 PM

I know there is no science to this, but from personal experiences, i was wondering if I could get some help with estimating my maxes. I almost never max out on my squat, deadlift, or bench. It is unhealthy do to so when i'm training with such high intensity in the first place. When I DO max out, it is using alternative moves like Rack Pulls, Floor presses and Box Squats. Even then, it is normally a heavy triple or double.

So without further waiting....

Rack Pull from one inch off ground for 3 reps of 425= (single deadlift of X?)

Box Squat from exaclty .5 inches below Parallel with 230 for 3 reps= (single FREE SQUAT to legall depth with weight X)

Bench Press Triple of 215 = (single =?)

any help would be great from someone with more experience.

dan7681 · 11-06-2006, 04:05 PM

Quote:

Originally Posted by DJSTARER

I know there is no science to this, but from personal experiences, i was wondering if I could get some help with estimating my maxes. I almost never max out on my squat, deadlift, or bench. It is unhealthy do to so when i'm training with such high intensity in the first place. When I DO max out, it is using alternative moves like Rack Pulls, Floor presses and Box Squats. Even then, it is normally a heavy triple or double.

So without further waiting....

Rack Pull from one inch off ground for 3 reps of 425= (single deadlift of X?)

Box Squat from exaclty .5 inches below Parallel with 230 for 3 reps= (single FREE SQUAT to legall depth with weight X)

Bench Press Triple of 215 = (single =?)

any help would be great from someone with more experience.

Personally I believe the only way to know your max is to max out. As long as you don't do it too often, keep your form correct, and keep the weight realistic.

If you really want to avoid it, then there are calculators online that give a decent estimate. From my experience their probaly +10

**DJSTARER** · 11-06-2006, 04:20 PM

that was the answer i was expecting. Anyone with experience want to take a stab?

ja_ke · 11-06-2006, 04:40 PM

idk how accurate this will be for you but it was pretty close for me..

http://www.criticalbench.com/chart.htm

**DJSTARER** · 11-06-2006, 05:06 PM

i've seen that for bench. I'm more interested in how the rack and box translate.

Achilles · 12-01-2006, 10:17 AM

DJ my guess for your dead would be about 400-425. squat about 250. bench would be 230-240. Like the other guy said if you are doing west side you need to get your body used to max singles. does the usapl have a raw division.

**powerman2000** · 12-04-2006, 07:54 AM

Quote:

Originally Posted by DJSTARER

that was the answer i was expecting. Anyone with experience want to take a stab?

As you know, I have lots of experience. And I'm here to tell you that just like everything else it depends on the individual when it comes to estimating a 1RM. You would probably not believe me when I did a 705 squat that I was only able to do a triple with 620lbs. Likewise when I was benching over 500 I could only do a best of 405x6 on the bench press. I think my best double on the BP was 460 and yet I was able to press over 500 for a single. So, it just depends.

**bigDman** · 12-04-2006, 07:03 PM

Quote:

Originally Posted by DJSTARER

I know there is no science to this, but from personal experiences, i was wondering if I could get some help with estimating my maxes. I almost never max out on my squat, deadlift, or bench. It is unhealthy do to so when i'm training with such high intensity in the first place. When I DO max out, it is using alternative moves like Rack Pulls, Floor presses and Box Squats. Even then, it is normally a heavy triple or double.

So without further waiting....

Rack Pull from one inch off ground for 3 reps of 425= 445-465

Box Squat from exaclty .5 inches below Parallel with 230 for 3 reps= 315-345

Bench Press Triple of 215 = 235- 245

any help would be great from someone with more experience.

Just rough estimates

**DJSTARER** · 12-04-2006, 07:10 PM

Quote:

Originally Posted by Achilles

DJ my guess for your dead would be about 400-425. squat about 250. bench would be 230-240. Like the other guy said if you are doing west side you need to get your body used to max singles. does the usapl have a raw division.

thanks for the replies everyone. The usapl does not have a raw division.

i have been training with singles, but they are only partials like lockouts, rack pulls and parallel box squats.

11-05-2006, 09:09 PM	#1
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	Alternative Equivilants I know there is no science to this, but from personal experiences, i was wondering if I could get some help with estimating my maxes. I almost never max out on my squat, deadlift, or bench. It is unhealthy do to so when i'm training with such high intensity in the first place. When I DO max out, it is using alternative moves like Rack Pulls, Floor presses and Box Squats. Even then, it is normally a heavy triple or double. So without further waiting.... Rack Pull from one inch off ground for 3 reps of 425= (single deadlift of X?) Box Squat from exaclty .5 inches below Parallel with 230 for 3 reps= (single FREE SQUAT to legall depth with weight X) Bench Press Triple of 215 = (single =?) any help would be great from someone with more experience. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-06-2006, 04:20 PM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	that was the answer i was expecting. Anyone with experience want to take a stab? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-06-2006, 05:06 PM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	i've seen that for bench. I'm more interested in how the rack and box translate. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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11-06-2006, 04:40 PM	#4
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	idk how accurate this will be for you but it was pretty close for me.. http://www.criticalbench.com/chart.htm

12-01-2006, 10:17 AM	#6
Achilles Amateur Join Date: Nov 2006 Posts: 32 Recipes: 0 Rep Power: 0	DJ my guess for your dead would be about 400-425. squat about 250. bench would be 230-240. Like the other guy said if you are doing west side you need to get your body used to max singles. does the usapl have a raw division.