こんにちわtamaです^-^
スクワット、デッドリフトのRM換算表を作成してみましたので、参考にしてみてください。
使いにくい等あればメッセージいただけると助かります。
RMとは
RMとは、Repetition Maximumの略で、最大反復回数のことをいいます。
ベンチプレスのRM換算表はこちら
1RM＝挙上重量/33*挙上回数+挙上重量
RM換算表
スクワット、デッドリフトのRM換算表はこちらになります。
| kg/reps | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 40 | 42.4 | 43.6 | 44.8 | 46 | 47.2 | 48.4 | 49.6 | 50.8 | 52 | 53.2 | 54.4 | 55.6 | 56.8 | 58 | 59.2 | 60.4 | 61.6 | 62.8 | 64 | 65.2 | 66.4 | 67.6 | 68.8 | 70 | 71.2 | 72.4 | 73.6 | 74.8 | 76 |
| 42.5 | 45.1 | 46.3 | 47.6 | 48.9 | 50.2 | 51.4 | 52.7 | 54 | 55.3 | 56.5 | 57.8 | 59.1 | 60.4 | 61.6 | 62.9 | 64.2 | 65.5 | 66.7 | 68 | 69.3 | 70.6 | 71.9 | 73.1 | 74.4 | 75.7 | 77 | 78.2 | 79.5 | 80.8 |
| 45 | 47.7 | 49.1 | 50.4 | 51.8 | 53.1 | 54.5 | 55.8 | 57.2 | 58.5 | 59.9 | 61.2 | 62.6 | 63.9 | 65.3 | 66.6 | 68 | 69.3 | 70.7 | 72 | 73.4 | 74.7 | 76.1 | 77.4 | 78.8 | 80.1 | 81.5 | 82.8 | 84.2 | 85.5 |
| 47.5 | 50.4 | 51.8 | 53.2 | 54.6 | 56.1 | 57.5 | 58.9 | 60.3 | 61.8 | 63.2 | 64.6 | 66 | 67.5 | 68.9 | 70.3 | 71.7 | 73.2 | 74.6 | 76 | 77.5 | 78.9 | 80.3 | 81.7 | 83.2 | 84.6 | 86 | 87.4 | 88.9 | 90.3 |
| 50 | 53 | 54.5 | 56 | 57.5 | 59 | 60.5 | 62 | 63.5 | 65 | 66.5 | 68 | 69.5 | 71 | 72.5 | 74 | 75.5 | 77 | 78.5 | 80 | 81.5 | 83 | 84.5 | 86 | 87.5 | 89 | 90.5 | 92 | 93.5 | 95 |
| 52.5 | 55.7 | 57.2 | 58.8 | 60.4 | 62 | 63.5 | 65.1 | 66.7 | 68.3 | 69.8 | 71.4 | 73 | 74.6 | 76.1 | 77.7 | 79.3 | 80.9 | 82.5 | 84 | 85.6 | 87.2 | 88.8 | 90.3 | 91.9 | 93.5 | 95.1 | 96.6 | 98.2 | 99.8 |
| 55 | 58.3 | 60 | 61.6 | 63.3 | 64.9 | 66.6 | 68.2 | 69.9 | 71.5 | 73.2 | 74.8 | 76.5 | 78.1 | 79.8 | 81.4 | 83.1 | 84.7 | 86.4 | 88 | 89.7 | 91.3 | 93 | 94.6 | 96.3 | 97.9 | 99.6 | 101.2 | 102.9 | 104.5 |
| 57.5 | 61 | 62.7 | 64.4 | 66.1 | 67.9 | 69.6 | 71.3 | 73 | 74.8 | 76.5 | 78.2 | 79.9 | 81.7 | 83.4 | 85.1 | 86.9 | 88.6 | 90.3 | 92 | 93.8 | 95.5 | 97.2 | 98.9 | 100.7 | 102.4 | 104.1 | 105.8 | 107.6 | 109.3 |
| 60 | 63.6 | 65.4 | 67.2 | 69 | 70.8 | 72.6 | 74.4 | 76.2 | 78 | 79.8 | 81.6 | 83.4 | 85.2 | 87 | 88.8 | 90.6 | 92.4 | 94.2 | 96 | 97.8 | 99.6 | 101.4 | 103.2 | 105 | 106.8 | 108.6 | 110.5 | 112.3 | 114.1 |
| 62.5 | 66.3 | 68.1 | 70 | 71.9 | 73.8 | 75.6 | 77.5 | 79.4 | 81.3 | 83.1 | 85 | 86.9 | 88.8 | 90.7 | 92.5 | 94.4 | 96.3 | 98.2 | 100 | 101.9 | 103.8 | 105.7 | 107.5 | 109.4 | 111.3 | 113.2 | 115.1 | 116.9 | 118.8 |
| 65 | 68.9 | 70.9 | 72.8 | 74.8 | 76.7 | 78.7 | 80.6 | 82.6 | 84.5 | 86.5 | 88.4 | 90.4 | 92.3 | 94.3 | 96.2 | 98.2 | 100.1 | 102.1 | 104 | 106 | 107.9 | 109.9 | 111.8 | 113.8 | 115.8 | 117.7 | 119.7 | 121.6 | 123.6 |
| 67.5 | 71.6 | 73.6 | 75.6 | 77.6 | 79.7 | 81.7 | 83.7 | 85.7 | 87.8 | 89.8 | 91.8 | 93.9 | 95.9 | 97.9 | 99.9 | 102 | 104 | 106 | 108 | 110.1 | 112.1 | 114.1 | 116.1 | 118.2 | 120.2 | 122.2 | 124.3 | 126.3 | 128.3 |
| 70 | 74.2 | 76.3 | 78.4 | 80.5 | 82.6 | 84.7 | 86.8 | 88.9 | 91 | 93.1 | 95.2 | 97.3 | 99.4 | 101.5 | 103.6 | 105.7 | 107.8 | 109.9 | 112 | 114.1 | 116.2 | 118.3 | 120.5 | 122.6 | 124.7 | 126.8 | 128.9 | 131 | 133.1 |
| 72.5 | 76.9 | 79 | 81.2 | 83.4 | 85.6 | 87.7 | 89.9 | 92.1 | 94.3 | 96.4 | 98.6 | 100.8 | 103 | 105.2 | 107.3 | 109.5 | 111.7 | 113.9 | 116 | 118.2 | 120.4 | 122.6 | 124.8 | 126.9 | 129.1 | 131.3 | 133.5 | 135.6 | 137.8 |
| 75 | 79.5 | 81.8 | 84 | 86.3 | 88.5 | 90.8 | 93 | 95.3 | 97.5 | 99.8 | 102 | 104.3 | 106.5 | 108.8 | 111 | 113.3 | 115.5 | 117.8 | 120 | 122.3 | 124.5 | 126.8 | 129.1 | 131.3 | 133.6 | 135.8 | 138.1 | 140.3 | 142.6 |
| 77.5 | 82.2 | 84.5 | 86.8 | 89.1 | 91.5 | 93.8 | 96.1 | 98.4 | 100.8 | 103.1 | 105.4 | 107.8 | 110.1 | 112.4 | 114.7 | 117.1 | 119.4 | 121.7 | 124 | 126.4 | 128.7 | 131 | 133.4 | 135.7 | 138 | 140.3 | 142.7 | 145 | 147.3 |
| 80 | 84.8 | 87.2 | 89.6 | 92 | 94.4 | 96.8 | 99.2 | 101.6 | 104 | 106.4 | 108.8 | 111.2 | 113.6 | 116 | 118.4 | 120.8 | 123.2 | 125.6 | 128 | 130.5 | 132.9 | 135.3 | 137.7 | 140.1 | 142.5 | 144.9 | 147.3 | 149.7 | 152.1 |
| 82.5 | 87.5 | 89.9 | 92.4 | 94.9 | 97.4 | 99.8 | 102.3 | 104.8 | 107.3 | 109.8 | 112.2 | 114.7 | 117.2 | 119.7 | 122.1 | 124.6 | 127.1 | 129.6 | 132 | 134.5 | 137 | 139.5 | 142 | 144.4 | 146.9 | 149.4 | 151.9 | 154.3 | 156.8 |
| 85 | 90.1 | 92.7 | 95.2 | 97.8 | 100.3 | 102.9 | 105.4 | 108 | 110.5 | 113.1 | 115.6 | 118.2 | 120.7 | 123.3 | 125.8 | 128.4 | 130.9 | 133.5 | 136.1 | 138.6 | 141.2 | 143.7 | 146.3 | 148.8 | 151.4 | 153.9 | 156.5 | 159 | 161.6 |
| 87.5 | 92.8 | 95.4 | 98 | 100.6 | 103.3 | 105.9 | 108.5 | 111.1 | 113.8 | 116.4 | 119 | 121.7 | 124.3 | 126.9 | 129.5 | 132.2 | 134.8 | 137.4 | 140.1 | 142.7 | 145.3 | 147.9 | 150.6 | 153.2 | 155.8 | 158.4 | 161.1 | 163.7 | 166.3 |
| 90 | 95.4 | 98.1 | 100.8 | 103.5 | 106.2 | 108.9 | 111.6 | 114.3 | 117 | 119.7 | 122.4 | 125.1 | 127.8 | 130.5 | 133.2 | 135.9 | 138.6 | 141.4 | 144.1 | 146.8 | 149.5 | 152.2 | 154.9 | 157.6 | 160.3 | 163 | 165.7 | 168.4 | 171.1 |
| 92.5 | 98.1 | 100.8 | 103.6 | 106.4 | 109.2 | 111.9 | 114.7 | 117.5 | 120.3 | 123.1 | 125.8 | 128.6 | 131.4 | 134.2 | 136.9 | 139.7 | 142.5 | 145.3 | 148.1 | 150.8 | 153.6 | 156.4 | 159.2 | 161.9 | 164.7 | 167.5 | 170.3 | 173.1 | 175.8 |
| 95 | 100.7 | 103.6 | 106.4 | 109.3 | 112.1 | 115 | 117.8 | 120.7 | 123.5 | 126.4 | 129.2 | 132.1 | 134.9 | 137.8 | 140.6 | 143.5 | 146.4 | 149.2 | 152.1 | 154.9 | 157.8 | 160.6 | 163.5 | 166.3 | 169.2 | 172 | 174.9 | 177.7 | 180.6 |
| 97.5 | 103.4 | 106.3 | 109.2 | 112.1 | 115.1 | 118 | 120.9 | 123.9 | 126.8 | 129.7 | 132.6 | 135.6 | 138.5 | 141.4 | 144.3 | 147.3 | 150.2 | 153.1 | 156.1 | 159 | 161.9 | 164.8 | 167.8 | 170.7 | 173.6 | 176.6 | 179.5 | 182.4 | 185.3 |
| 100 | 106 | 109 | 112 | 115 | 118 | 121 | 124 | 127 | 130 | 133 | 136 | 139 | 142 | 145 | 148 | 151.1 | 154.1 | 157.1 | 160.1 | 163.1 | 166.1 | 169.1 | 172.1 | 175.1 | 178.1 | 181.1 | 184.1 | 187.1 | 190.1 |
| 102.5 | 108.7 | 111.7 | 114.8 | 117.9 | 121 | 124 | 127.1 | 130.2 | 133.3 | 136.4 | 139.4 | 142.5 | 145.6 | 148.7 | 151.7 | 154.8 | 157.9 | 161 | 164.1 | 167.1 | 170.2 | 173.3 | 176.4 | 179.5 | 182.5 | 185.6 | 188.7 | 191.8 | 194.8 |
| 105 | 111.3 | 114.5 | 117.6 | 120.8 | 123.9 | 127.1 | 130.2 | 133.4 | 136.5 | 139.7 | 142.8 | 146 | 149.1 | 152.3 | 155.5 | 158.6 | 161.8 | 164.9 | 168.1 | 171.2 | 174.4 | 177.5 | 180.7 | 183.8 | 187 | 190.1 | 193.3 | 196.4 | 199.6 |
| 107.5 | 114 | 117.2 | 120.4 | 123.6 | 126.9 | 130.1 | 133.3 | 136.6 | 139.8 | 143 | 146.2 | 149.5 | 152.7 | 155.9 | 159.2 | 162.4 | 165.6 | 168.8 | 172.1 | 175.3 | 178.5 | 181.7 | 185 | 188.2 | 191.4 | 194.7 | 197.9 | 201.1 | 204.3 |
| 110 | 116.6 | 119.9 | 123.2 | 126.5 | 129.8 | 133.1 | 136.4 | 139.7 | 143 | 146.3 | 149.6 | 152.9 | 156.2 | 159.5 | 162.9 | 166.2 | 169.5 | 172.8 | 176.1 | 179.4 | 182.7 | 186 | 189.3 | 192.6 | 195.9 | 199.2 | 202.5 | 205.8 | 209.1 |
| 112.5 | 119.3 | 122.6 | 126 | 129.4 | 132.8 | 136.1 | 139.5 | 142.9 | 146.3 | 149.7 | 153 | 156.4 | 159.8 | 163.2 | 166.6 | 169.9 | 173.3 | 176.7 | 180.1 | 183.4 | 186.8 | 190.2 | 193.6 | 197 | 200.3 | 203.7 | 207.1 | 210.5 | 213.9 |
| 115 | 121.9 | 125.4 | 128.8 | 132.3 | 135.7 | 139.2 | 142.6 | 146.1 | 149.5 | 153 | 156.4 | 159.9 | 163.3 | 166.8 | 170.3 | 173.7 | 177.2 | 180.6 | 184.1 | 187.5 | 191 | 194.4 | 197.9 | 201.3 | 204.8 | 208.2 | 211.7 | 215.2 | 218.6 |
| 117.5 | 124.6 | 128.1 | 131.6 | 135.1 | 138.7 | 142.2 | 145.7 | 149.3 | 152.8 | 156.3 | 159.8 | 163.4 | 166.9 | 170.4 | 174 | 177.5 | 181 | 184.5 | 188.1 | 191.6 | 195.1 | 198.7 | 202.2 | 205.7 | 209.2 | 212.8 | 216.3 | 219.8 | 223.4 |
| 120 | 127.2 | 130.8 | 134.4 | 138 | 141.6 | 145.2 | 148.8 | 152.4 | 156 | 159.6 | 163.2 | 166.8 | 170.5 | 174.1 | 177.7 | 181.3 | 184.9 | 188.5 | 192.1 | 195.7 | 199.3 | 202.9 | 206.5 | 210.1 | 213.7 | 217.3 | 220.9 | 224.5 | 228.1 |
| 122.5 | 129.9 | 133.5 | 137.2 | 140.9 | 144.6 | 148.3 | 151.9 | 155.6 | 159.3 | 163 | 166.6 | 170.3 | 174 | 177.7 | 181.4 | 185 | 188.7 | 192.4 | 196.1 | 199.8 | 203.4 | 207.1 | 210.8 | 214.5 | 218.1 | 221.8 | 225.5 | 229.2 | 232.9 |
| 125 | 132.5 | 136.3 | 140 | 143.8 | 147.5 | 151.3 | 155 | 158.8 | 162.5 | 166.3 | 170 | 173.8 | 177.6 | 181.3 | 185.1 | 188.8 | 192.6 | 196.3 | 200.1 | 203.8 | 207.6 | 211.3 | 215.1 | 218.8 | 222.6 | 226.4 | 230.1 | 233.9 | 237.6 |
| 127.5 | 135.2 | 139 | 142.8 | 146.6 | 150.5 | 154.3 | 158.1 | 162 | 165.8 | 169.6 | 173.4 | 177.3 | 181.1 | 184.9 | 188.8 | 192.6 | 196.4 | 200.2 | 204.1 | 207.9 | 211.7 | 215.6 | 219.4 | 223.2 | 227 | 230.9 | 234.7 | 238.5 | 242.4 |
| 130 | 137.8 | 141.7 | 145.6 | 149.5 | 153.4 | 157.3 | 161.2 | 165.1 | 169 | 172.9 | 176.8 | 180.8 | 184.7 | 188.6 | 192.5 | 196.4 | 200.3 | 204.2 | 208.1 | 212 | 215.9 | 219.8 | 223.7 | 227.6 | 231.5 | 235.4 | 239.3 | 243.2 | 247.1 |
| 132.5 | 140.5 | 144.4 | 148.4 | 152.4 | 156.4 | 160.4 | 164.3 | 168.3 | 172.3 | 176.3 | 180.2 | 184.2 | 188.2 | 192.2 | 196.2 | 200.1 | 204.1 | 208.1 | 212.1 | 216.1 | 220 | 224 | 228 | 232 | 236 | 239.9 | 243.9 | 247.9 | 251.9 |
| 135 | 143.1 | 147.2 | 151.2 | 155.3 | 159.3 | 163.4 | 167.4 | 171.5 | 175.5 | 179.6 | 183.6 | 187.7 | 191.8 | 195.8 | 199.9 | 203.9 | 208 | 212 | 216.1 | 220.1 | 224.2 | 228.2 | 232.3 | 236.4 | 240.4 | 244.5 | 248.5 | 252.6 | 256.6 |
| 137.5 | 145.8 | 149.9 | 154 | 158.1 | 162.3 | 166.4 | 170.5 | 174.7 | 178.8 | 182.9 | 187 | 191.2 | 195.3 | 199.4 | 203.6 | 207.7 | 211.8 | 216 | 220.1 | 224.2 | 228.3 | 232.5 | 236.6 | 240.7 | 244.9 | 249 | 253.1 | 257.2 | 261.4 |
| 140 | 148.4 | 152.6 | 156.8 | 161 | 165.2 | 169.4 | 173.6 | 177.8 | 182 | 186.2 | 190.5 | 194.7 | 198.9 | 203.1 | 207.3 | 211.5 | 215.7 | 219.9 | 224.1 | 228.3 | 232.5 | 236.7 | 240.9 | 245.1 | 249.3 | 253.5 | 257.7 | 261.9 | 266.1 |
| 142.5 | 151.1 | 155.3 | 159.6 | 163.9 | 168.2 | 172.5 | 176.7 | 181 | 185.3 | 189.6 | 193.9 | 198.1 | 202.4 | 206.7 | 211 | 215.2 | 219.5 | 223.8 | 228.1 | 232.4 | 236.6 | 240.9 | 245.2 | 249.5 | 253.8 | 258 | 262.3 | 266.6 | 270.9 |
| 145 | 153.7 | 158.1 | 162.4 | 166.8 | 171.1 | 175.5 | 179.8 | 184.2 | 188.5 | 192.9 | 197.3 | 201.6 | 206 | 210.3 | 214.7 | 219 | 223.4 | 227.7 | 232.1 | 236.4 | 240.8 | 245.2 | 249.5 | 253.9 | 258.2 | 262.6 | 266.9 | 271.3 | 275.6 |
| 147.5 | 156.4 | 160.8 | 165.2 | 169.6 | 174.1 | 178.5 | 182.9 | 187.4 | 191.8 | 196.2 | 200.7 | 205.1 | 209.5 | 213.9 | 218.4 | 222.8 | 227.2 | 231.7 | 236.1 | 240.5 | 244.9 | 249.4 | 253.8 | 258.2 | 262.7 | 267.1 | 271.5 | 276 | 280.4 |
| 150 | 159 | 163.5 | 168 | 172.5 | 177 | 181.5 | 186 | 190.5 | 195 | 199.5 | 204.1 | 208.6 | 213.1 | 217.6 | 222.1 | 226.6 | 231.1 | 235.6 | 240.1 | 244.6 | 249.1 | 253.6 | 258.1 | 262.6 | 267.1 | 271.6 | 276.1 | 280.6 | 285.1 |
| 152.5 | 161.7 | 166.2 | 170.8 | 175.4 | 180 | 184.6 | 189.1 | 193.7 | 198.3 | 202.9 | 207.5 | 212 | 216.6 | 221.2 | 225.8 | 230.4 | 234.9 | 239.5 | 244.1 | 248.7 | 253.3 | 257.8 | 262.4 | 267 | 271.6 | 276.1 | 280.7 | 285.3 | 289.9 |
| 155 | 164.3 | 169 | 173.6 | 178.3 | 182.9 | 187.6 | 192.2 | 196.9 | 201.5 | 206.2 | 210.9 | 215.5 | 220.2 | 224.8 | 229.5 | 234.1 | 238.8 | 243.4 | 248.1 | 252.7 | 257.4 | 262.1 | 266.7 | 271.4 | 276 | 280.7 | 285.3 | 290 | 294.6 |
| 157.5 | 167 | 171.7 | 176.4 | 181.1 | 185.9 | 190.6 | 195.3 | 200.1 | 204.8 | 209.5 | 214.3 | 219 | 223.7 | 228.4 | 233.2 | 237.9 | 242.6 | 247.4 | 252.1 | 256.8 | 261.6 | 266.3 | 271 | 275.7 | 280.5 | 285.2 | 289.9 | 294.7 | 299.4 |
| 160 | 169.6 | 174.4 | 179.2 | 184 | 188.8 | 193.6 | 198.4 | 203.2 | 208 | 212.9 | 217.7 | 222.5 | 227.3 | 232.1 | 236.9 | 241.7 | 246.5 | 251.3 | 256.1 | 260.9 | 265.7 | 270.5 | 275.3 | 280.1 | 284.9 | 289.7 | 294.5 | 299.3 | 304.1 |
| 162.5 | 172.3 | 177.1 | 182 | 186.9 | 191.8 | 196.7 | 201.5 | 206.4 | 211.3 | 216.2 | 221.1 | 225.9 | 230.8 | 235.7 | 240.6 | 245.5 | 250.3 | 255.2 | 260.1 | 265 | 269.9 | 274.7 | 279.6 | 284.5 | 289.4 | 294.3 | 299.1 | 304 | 308.9 |
| 165 | 174.9 | 179.9 | 184.8 | 189.8 | 194.7 | 199.7 | 204.6 | 209.6 | 214.5 | 219.5 | 224.5 | 229.4 | 234.4 | 239.3 | 244.3 | 249.2 | 254.2 | 259.1 | 264.1 | 269.1 | 274 | 279 | 283.9 | 288.9 | 293.8 | 298.8 | 303.7 | 308.7 | 313.6 |
| 167.5 | 177.6 | 182.6 | 187.6 | 192.7 | 197.7 | 202.7 | 207.7 | 212.8 | 217.8 | 222.8 | 227.9 | 232.9 | 237.9 | 243 | 248 | 253 | 258 | 263.1 | 268.1 | 273.1 | 278.2 | 283.2 | 288.2 | 293.3 | 298.3 | 303.3 | 308.3 | 313.4 | 318.4 |
| 170 | 180.2 | 185.3 | 190.4 | 195.5 | 200.6 | 205.7 | 210.8 | 215.9 | 221.1 | 226.2 | 231.3 | 236.4 | 241.5 | 246.6 | 251.7 | 256.8 | 261.9 | 267 | 272.1 | 277.2 | 282.3 | 287.4 | 292.5 | 297.6 | 302.7 | 307.8 | 312.9 | 318 | 323.2 |
| 172.5 | 182.9 | 188 | 193.2 | 198.4 | 203.6 | 208.8 | 213.9 | 219.1 | 224.3 | 229.5 | 234.7 | 239.8 | 245 | 250.2 | 255.4 | 260.6 | 265.7 | 270.9 | 276.1 | 281.3 | 286.5 | 291.6 | 296.8 | 302 | 307.2 | 312.4 | 317.5 | 322.7 | 327.9 |
| 175 | 185.5 | 190.8 | 196 | 201.3 | 206.5 | 211.8 | 217 | 222.3 | 227.6 | 232.8 | 238.1 | 243.3 | 248.6 | 253.8 | 259.1 | 264.3 | 269.6 | 274.8 | 280.1 | 285.4 | 290.6 | 295.9 | 301.1 | 306.4 | 311.6 | 316.9 | 322.1 | 327.4 | 332.7 |
| 177.5 | 188.2 | 193.5 | 198.8 | 204.2 | 209.5 | 214.8 | 220.1 | 225.5 | 230.8 | 236.1 | 241.5 | 246.8 | 252.1 | 257.5 | 262.8 | 268.1 | 273.4 | 278.8 | 284.1 | 289.4 | 294.8 | 300.1 | 305.4 | 310.8 | 316.1 | 321.4 | 326.7 | 332.1 | 337.4 |
| 180 | 190.8 | 196.2 | 201.6 | 207 | 212.4 | 217.8 | 223.2 | 228.6 | 234.1 | 239.5 | 244.9 | 250.3 | 255.7 | 261.1 | 266.5 | 271.9 | 277.3 | 282.7 | 288.1 | 293.5 | 298.9 | 304.3 | 309.7 | 315.1 | 320.5 | 325.9 | 331.4 | 336.8 | 342.2 |
| 182.5 | 193.5 | 198.9 | 204.4 | 209.9 | 215.4 | 220.9 | 226.3 | 231.8 | 237.3 | 242.8 | 248.3 | 253.7 | 259.2 | 264.7 | 270.2 | 275.7 | 281.1 | 286.6 | 292.1 | 297.6 | 303.1 | 308.6 | 314 | 319.5 | 325 | 330.5 | 336 | 341.4 | 346.9 |
| 185 | 196.1 | 201.7 | 207.2 | 212.8 | 218.3 | 223.9 | 229.4 | 235 | 240.6 | 246.1 | 251.7 | 257.2 | 262.8 | 268.3 | 273.9 | 279.4 | 285 | 290.6 | 296.1 | 301.7 | 307.2 | 312.8 | 318.3 | 323.9 | 329.4 | 335 | 340.6 | 346.1 | 351.7 |
| 187.5 | 198.8 | 204.4 | 210 | 215.7 | 221.3 | 226.9 | 232.5 | 238.2 | 243.8 | 249.4 | 255.1 | 260.7 | 266.3 | 272 | 277.6 | 283.2 | 288.9 | 294.5 | 300.1 | 305.7 | 311.4 | 317 | 322.6 | 328.3 | 333.9 | 339.5 | 345.2 | 350.8 | 356.4 |
| 190 | 201.4 | 207.1 | 212.8 | 218.5 | 224.2 | 229.9 | 235.6 | 241.4 | 247.1 | 252.8 | 258.5 | 264.2 | 269.9 | 275.6 | 281.3 | 287 | 292.7 | 298.4 | 304.1 | 309.8 | 315.5 | 321.2 | 326.9 | 332.6 | 338.3 | 344.1 | 349.8 | 355.5 | 361.2 |
| 192.5 | 204.1 | 209.8 | 215.6 | 221.4 | 227.2 | 233 | 238.7 | 244.5 | 250.3 | 256.1 | 261.9 | 267.7 | 273.4 | 279.2 | 285 | 290.8 | 296.6 | 302.3 | 308.1 | 313.9 | 319.7 | 325.5 | 331.2 | 337 | 342.8 | 348.6 | 354.4 | 360.1 | 365.9 |
| 195 | 206.7 | 212.6 | 218.4 | 224.3 | 230.1 | 236 | 241.8 | 247.7 | 253.6 | 259.4 | 265.3 | 271.1 | 277 | 282.8 | 288.7 | 294.5 | 300.4 | 306.3 | 312.1 | 318 | 323.8 | 329.7 | 335.5 | 341.4 | 347.3 | 353.1 | 359 | 364.8 | 370.7 |
| 197.5 | 209.4 | 215.3 | 221.2 | 227.2 | 233.1 | 239 | 244.9 | 250.9 | 256.8 | 262.7 | 268.7 | 274.6 | 280.5 | 286.5 | 292.4 | 298.3 | 304.3 | 310.2 | 316.1 | 322 | 328 | 333.9 | 339.8 | 345.8 | 351.7 | 357.6 | 363.6 | 369.5 | 375.4 |
| 200 | 212 | 218 | 224 | 230 | 236 | 242 | 248 | 254.1 | 260.1 | 266.1 | 272.1 | 278.1 | 284.1 | 290.1 | 296.1 | 302.1 | 308.1 | 314.1 | 320.1 | 326.1 | 332.1 | 338.1 | 344.1 | 350.2 | 356.2 | 362.2 | 368.2 | 374.2 | 380.2 |
横スクロールでレップ数の移動
次で重さの移動、前で戻る
表示件数は10となっていますが、変更可能です。
RMを換算するメリットとは
自分の１RMを換算するメリットは、
・わざわざマックスまで挑戦しなくともおおよそのマックスが図ることができる
・マックスを挑戦しないため、怪我のリスク等の危険性が低い
・逆にマックスを計測した場合、そこから自分の次回セット数を計算することができる
→つまり、マックスが80だった場合、筋力アップ狙いするなら、72.5kgを5reps狙う、といった具合です。
・様々なトレーニング法がありますが、それらの重量設定目安になる
スクワットやデッドリフトに関しては、MAX狙いは危険を伴うため、換算でMAXを把握するというのも一つの手です。
まとめ
ベンチプレスに引き続き、スクワット/デッドリフトのRM換算表も作成しました。
ただ、スクワットとデッドリフトの換算の定数が同じになっているのはやや疑問符がつくところ。
個人差もありますので、矢張あくまで参考程度にとどめるのがいいでしょう。
コメント
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