Voorhees Football
                                One Rep Max Percentage Chart

                  **Find your one rep max for each lift and do your sets based on this chart.
              **When you can do all sets and reps for that Max, move up to the next weight

 

If you're Do  10 Do 8 Do 6 Do 4   If you're Do  10 Do 8 Do 6 Do 4
One Rep Max is: REPS of: 8Reps of: Reps of: Reps of:   One Rep Max is: REPS of: 8Reps of: Reps of: Reps of:
100 75 80 85 90   250 185 200 210 225
105 80 85 90 95   255 190 205 215 230
110 80 90 95 100   260 195 210 220 135
115 85 90 100 105   265 200 210 225 240
120 90 95 100 110   270 200 215 230 245
125 95 100 105 110   275 205 220 235 250
130 95 105 110 115   280 210 225 240 250
135 100 110 115 120   285 215 230 240 255
140 105 110 120 125   290 215 230 245 260
145 110 115 125 130   295 220 235 250 265
150 110 120 125 135   300 225 240 255 270
155 115 125 130 140   305 230 245 260 275
160 120 130 135 145   310 230 250 265 280
165 125 130 140 150   315 235 255 270 280
170 125 135 145 155   320 240 255 270 285
175 130 140 150 155   325 245 260 275 290
180 135 145 155 160   330 250 265 280 295
185 140 150 155 165   335 250 270 285 300
190 140 150 160 170   340 255 270 290 305
195 145 155 165 175   345 260 275 295 310
200 150 160 170 180   350 260 280 295 315
205 155 165 175 185   355 265 285 300 320
210 155 170 180 190   360 270 290 305 325
215 160 170 180 195   365 275 290 310 330
220 165 175 185 195   370 275 295 315 330
225 170 180 190 200   375 280 300 320 335
230 170 185 195 205   380 285 305 325 340
235 175 190 200 210   385 290 310 325 345
240 180 190 205 215   390 290 310 330 350
245 185 195 210 220   395 295 315 335 355