RM換算表-スクワット デッドリフト

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/reps23456789101112131415161718192021222324252627282930
4042.443.644.84647.248.449.650.85253.254.455.656.85859.260.461.662.86465.266.467.668.87071.272.473.674.876
42.545.146.347.648.950.251.452.75455.356.557.859.160.461.662.964.265.566.76869.370.671.973.174.475.77778.279.580.8
4547.749.150.451.853.154.555.857.258.559.961.262.663.965.366.66869.370.77273.474.776.177.478.880.181.582.884.285.5
47.550.451.853.254.656.157.558.960.361.863.264.66667.568.970.371.773.274.67677.578.980.381.783.284.68687.488.990.3
505354.55657.55960.56263.56566.56869.57172.57475.57778.58081.58384.58687.58990.59293.595
52.555.757.258.860.46263.565.166.768.369.871.47374.676.177.779.380.982.58485.687.288.890.391.993.595.196.698.299.8
5558.36061.663.364.966.668.269.971.573.274.876.578.179.881.483.184.786.48889.791.39394.696.397.999.6101.2102.9104.5
57.56162.764.466.167.969.671.37374.876.578.279.981.783.485.186.988.690.39293.895.597.298.9100.7102.4104.1105.8107.6109.3
6063.665.467.26970.872.674.476.27879.881.683.485.28788.890.692.494.29697.899.6101.4103.2105106.8108.6110.5112.3114.1
62.566.368.17071.973.875.677.579.481.383.18586.988.890.792.594.496.398.2100101.9103.8105.7107.5109.4111.3113.2115.1116.9118.8
6568.970.972.874.876.778.780.682.684.586.588.490.492.394.396.298.2100.1102.1104106107.9109.9111.8113.8115.8117.7119.7121.6123.6
67.571.673.675.677.679.781.783.785.787.889.891.893.995.997.999.9102104106108110.1112.1114.1116.1118.2120.2122.2124.3126.3128.3
7074.276.378.480.582.684.786.888.99193.195.297.399.4101.5103.6105.7107.8109.9112114.1116.2118.3120.5122.6124.7126.8128.9131133.1
72.576.97981.283.485.687.789.992.194.396.498.6100.8103105.2107.3109.5111.7113.9116118.2120.4122.6124.8126.9129.1131.3133.5135.6137.8
7579.581.88486.388.590.89395.397.599.8102104.3106.5108.8111113.3115.5117.8120122.3124.5126.8129.1131.3133.6135.8138.1140.3142.6
77.582.284.586.889.191.593.896.198.4100.8103.1105.4107.8110.1112.4114.7117.1119.4121.7124126.4128.7131133.4135.7138140.3142.7145147.3
8084.887.289.69294.496.899.2101.6104106.4108.8111.2113.6116118.4120.8123.2125.6128130.5132.9135.3137.7140.1142.5144.9147.3149.7152.1
82.587.589.992.494.997.499.8102.3104.8107.3109.8112.2114.7117.2119.7122.1124.6127.1129.6132134.5137139.5142144.4146.9149.4151.9154.3156.8
8590.192.795.297.8100.3102.9105.4108110.5113.1115.6118.2120.7123.3125.8128.4130.9133.5136.1138.6141.2143.7146.3148.8151.4153.9156.5159161.6
87.592.895.498100.6103.3105.9108.5111.1113.8116.4119121.7124.3126.9129.5132.2134.8137.4140.1142.7145.3147.9150.6153.2155.8158.4161.1163.7166.3
9095.498.1100.8103.5106.2108.9111.6114.3117119.7122.4125.1127.8130.5133.2135.9138.6141.4144.1146.8149.5152.2154.9157.6160.3163165.7168.4171.1
92.598.1100.8103.6106.4109.2111.9114.7117.5120.3123.1125.8128.6131.4134.2136.9139.7142.5145.3148.1150.8153.6156.4159.2161.9164.7167.5170.3173.1175.8
95100.7103.6106.4109.3112.1115117.8120.7123.5126.4129.2132.1134.9137.8140.6143.5146.4149.2152.1154.9157.8160.6163.5166.3169.2172174.9177.7180.6
97.5103.4106.3109.2112.1115.1118120.9123.9126.8129.7132.6135.6138.5141.4144.3147.3150.2153.1156.1159161.9164.8167.8170.7173.6176.6179.5182.4185.3
100106109112115118121124127130133136139142145148151.1154.1157.1160.1163.1166.1169.1172.1175.1178.1181.1184.1187.1190.1
102.5108.7111.7114.8117.9121124127.1130.2133.3136.4139.4142.5145.6148.7151.7154.8157.9161164.1167.1170.2173.3176.4179.5182.5185.6188.7191.8194.8
105111.3114.5117.6120.8123.9127.1130.2133.4136.5139.7142.8146149.1152.3155.5158.6161.8164.9168.1171.2174.4177.5180.7183.8187190.1193.3196.4199.6
107.5114117.2120.4123.6126.9130.1133.3136.6139.8143146.2149.5152.7155.9159.2162.4165.6168.8172.1175.3178.5181.7185188.2191.4194.7197.9201.1204.3
110116.6119.9123.2126.5129.8133.1136.4139.7143146.3149.6152.9156.2159.5162.9166.2169.5172.8176.1179.4182.7186189.3192.6195.9199.2202.5205.8209.1
112.5119.3122.6126129.4132.8136.1139.5142.9146.3149.7153156.4159.8163.2166.6169.9173.3176.7180.1183.4186.8190.2193.6197200.3203.7207.1210.5213.9
115121.9125.4128.8132.3135.7139.2142.6146.1149.5153156.4159.9163.3166.8170.3173.7177.2180.6184.1187.5191194.4197.9201.3204.8208.2211.7215.2218.6
117.5124.6128.1131.6135.1138.7142.2145.7149.3152.8156.3159.8163.4166.9170.4174177.5181184.5188.1191.6195.1198.7202.2205.7209.2212.8216.3219.8223.4
120127.2130.8134.4138141.6145.2148.8152.4156159.6163.2166.8170.5174.1177.7181.3184.9188.5192.1195.7199.3202.9206.5210.1213.7217.3220.9224.5228.1
122.5129.9133.5137.2140.9144.6148.3151.9155.6159.3163166.6170.3174177.7181.4185188.7192.4196.1199.8203.4207.1210.8214.5218.1221.8225.5229.2232.9
125132.5136.3140143.8147.5151.3155158.8162.5166.3170173.8177.6181.3185.1188.8192.6196.3200.1203.8207.6211.3215.1218.8222.6226.4230.1233.9237.6
127.5135.2139142.8146.6150.5154.3158.1162165.8169.6173.4177.3181.1184.9188.8192.6196.4200.2204.1207.9211.7215.6219.4223.2227230.9234.7238.5242.4
130137.8141.7145.6149.5153.4157.3161.2165.1169172.9176.8180.8184.7188.6192.5196.4200.3204.2208.1212215.9219.8223.7227.6231.5235.4239.3243.2247.1
132.5140.5144.4148.4152.4156.4160.4164.3168.3172.3176.3180.2184.2188.2192.2196.2200.1204.1208.1212.1216.1220224228232236239.9243.9247.9251.9
135143.1147.2151.2155.3159.3163.4167.4171.5175.5179.6183.6187.7191.8195.8199.9203.9208212216.1220.1224.2228.2232.3236.4240.4244.5248.5252.6256.6
137.5145.8149.9154158.1162.3166.4170.5174.7178.8182.9187191.2195.3199.4203.6207.7211.8216220.1224.2228.3232.5236.6240.7244.9249253.1257.2261.4
140148.4152.6156.8161165.2169.4173.6177.8182186.2190.5194.7198.9203.1207.3211.5215.7219.9224.1228.3232.5236.7240.9245.1249.3253.5257.7261.9266.1
142.5151.1155.3159.6163.9168.2172.5176.7181185.3189.6193.9198.1202.4206.7211215.2219.5223.8228.1232.4236.6240.9245.2249.5253.8258262.3266.6270.9
145153.7158.1162.4166.8171.1175.5179.8184.2188.5192.9197.3201.6206210.3214.7219223.4227.7232.1236.4240.8245.2249.5253.9258.2262.6266.9271.3275.6
147.5156.4160.8165.2169.6174.1178.5182.9187.4191.8196.2200.7205.1209.5213.9218.4222.8227.2231.7236.1240.5244.9249.4253.8258.2262.7267.1271.5276280.4
150159163.5168172.5177181.5186190.5195199.5204.1208.6213.1217.6222.1226.6231.1235.6240.1244.6249.1253.6258.1262.6267.1271.6276.1280.6285.1
152.5161.7166.2170.8175.4180184.6189.1193.7198.3202.9207.5212216.6221.2225.8230.4234.9239.5244.1248.7253.3257.8262.4267271.6276.1280.7285.3289.9
155164.3169173.6178.3182.9187.6192.2196.9201.5206.2210.9215.5220.2224.8229.5234.1238.8243.4248.1252.7257.4262.1266.7271.4276280.7285.3290294.6
157.5167171.7176.4181.1185.9190.6195.3200.1204.8209.5214.3219223.7228.4233.2237.9242.6247.4252.1256.8261.6266.3271275.7280.5285.2289.9294.7299.4
160169.6174.4179.2184188.8193.6198.4203.2208212.9217.7222.5227.3232.1236.9241.7246.5251.3256.1260.9265.7270.5275.3280.1284.9289.7294.5299.3304.1
162.5172.3177.1182186.9191.8196.7201.5206.4211.3216.2221.1225.9230.8235.7240.6245.5250.3255.2260.1265269.9274.7279.6284.5289.4294.3299.1304308.9
165174.9179.9184.8189.8194.7199.7204.6209.6214.5219.5224.5229.4234.4239.3244.3249.2254.2259.1264.1269.1274279283.9288.9293.8298.8303.7308.7313.6
167.5177.6182.6187.6192.7197.7202.7207.7212.8217.8222.8227.9232.9237.9243248253258263.1268.1273.1278.2283.2288.2293.3298.3303.3308.3313.4318.4
170180.2185.3190.4195.5200.6205.7210.8215.9221.1226.2231.3236.4241.5246.6251.7256.8261.9267272.1277.2282.3287.4292.5297.6302.7307.8312.9318323.2
172.5182.9188193.2198.4203.6208.8213.9219.1224.3229.5234.7239.8245250.2255.4260.6265.7270.9276.1281.3286.5291.6296.8302307.2312.4317.5322.7327.9
175185.5190.8196201.3206.5211.8217222.3227.6232.8238.1243.3248.6253.8259.1264.3269.6274.8280.1285.4290.6295.9301.1306.4311.6316.9322.1327.4332.7
177.5188.2193.5198.8204.2209.5214.8220.1225.5230.8236.1241.5246.8252.1257.5262.8268.1273.4278.8284.1289.4294.8300.1305.4310.8316.1321.4326.7332.1337.4
180190.8196.2201.6207212.4217.8223.2228.6234.1239.5244.9250.3255.7261.1266.5271.9277.3282.7288.1293.5298.9304.3309.7315.1320.5325.9331.4336.8342.2
182.5193.5198.9204.4209.9215.4220.9226.3231.8237.3242.8248.3253.7259.2264.7270.2275.7281.1286.6292.1297.6303.1308.6314319.5325330.5336341.4346.9
185196.1201.7207.2212.8218.3223.9229.4235240.6246.1251.7257.2262.8268.3273.9279.4285290.6296.1301.7307.2312.8318.3323.9329.4335340.6346.1351.7
187.5198.8204.4210215.7221.3226.9232.5238.2243.8249.4255.1260.7266.3272277.6283.2288.9294.5300.1305.7311.4317322.6328.3333.9339.5345.2350.8356.4
190201.4207.1212.8218.5224.2229.9235.6241.4247.1252.8258.5264.2269.9275.6281.3287292.7298.4304.1309.8315.5321.2326.9332.6338.3344.1349.8355.5361.2
192.5204.1209.8215.6221.4227.2233238.7244.5250.3256.1261.9267.7273.4279.2285290.8296.6302.3308.1313.9319.7325.5331.2337342.8348.6354.4360.1365.9
195206.7212.6218.4224.3230.1236241.8247.7253.6259.4265.3271.1277282.8288.7294.5300.4306.3312.1318323.8329.7335.5341.4347.3353.1359364.8370.7
197.5209.4215.3221.2227.2233.1239244.9250.9256.8262.7268.7274.6280.5286.5292.4298.3304.3310.2316.1322328333.9339.8345.8351.7357.6363.6369.5375.4
200212218224230236242248254.1260.1266.1272.1278.1284.1290.1296.1302.1308.1314.1320.1326.1332.1338.1344.1350.2356.2362.2368.2374.2380.2

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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