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Estimating 1RM and Training Loads Max Repetitions 9RM % 1Repetition MaximumLoad (lb or kg)1 100 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 3502 95 10 19 29 38 48 57 67 76 86 95 105 114 124 133 143 152 162 171 181 190 200 209 219 228 238 247 257 266 276 285 295 304 314 323 3333 93 9 19 28 37 47 56 65 74 84 93 102 112 121 130 140 149 158 167 177 186 195 205 214 223 233 242 251 260 270 279 288 298 307 316 3264 90 9 18 27 36 45 54 63 72 81 90 99 108 117 1.

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