Want to set a personal record (PR) every time you walk into the gym?
Of course, but there’s no way you could go for your 1RM (1 rep max) and “max out” every time you work out, but with the Character Basketball Personal Record (CB-PR) calculator, just enter the weight and reps for any exercise, and you will see your predicted 1RM, as well as the weight you should be using for sets of 3, 5, 8, 10, and 12.
Wt & Rep
Calculator
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Wt & Rep Calculator ==
CB-PR Calculator
Set a PR Every Day
How do I use this?
1. Log It: Enter the weight and reps you hit today.
2. Score It: Your "Predicted 1 RM" is your score. If that number goes up, you set a PR!
3. Plan It: Use the table below to see exactly how much weight to use for your next workout, whether for strength (3-5 reps) or size (8-12 reps).
| Goal | Weight |
|---|---|
| 1 RM (Max) | - |
| 3 RM (93%) | - |
| 5 RM (87%) | - |
| 8 RM (80%) | - |
| 10 RM (75%) | - |
| 12 RM (70%) | - |
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
How to use the CB-PR System
1. Log Your Lift: Enter the weight and reps you just completed for any lift.
2. Hit Calculate: You will now see your predicted 1 rep max (RM), as well as the predicted max weights for 3, 5, 8, 10, and 12 reps.
3. Plan Your Next Set: Use the RM table to see exactly what weight you should use depending on your goal rep range.
Set a PR Every Day!!
There are plenty of 1 RM calculators out there, but what makes the CB-PR Calculator special is the ability to predict the weight you should be lifting at different rep ranges.
Here’s an example:
Let’s say you know you can bench press 105 for 4 reps. Plug that into the CB-PR Calculator to get…
Your predicted 1RM = 115 lbs, sets teh bar for your “max lift”.
Your predicted 3 and 5 RM weight if you’re training low reps today
Your 8-12 RM weight range for higher rep sets.
Now let’s say you crushed 85 for 15 reps and next set went up to 95 for 10! Awesome!!! Put that on the CB-PR spreadsheet for a new PR! Now your predicted 1RM is about 125 lbs. Next time you come back to bench press, go for the 115-120 lbs range and see how many reps you can get. Let’s say you get just 5 reps a 115 next time. Well, you’ve inched your predicted 1RM up by 2 lbs to 129! That’s progress and a new PR!
Compare that to what you currently do, guessing at how much weight to use and stopping when you reach a preset rep count.
Instead, using the CB-PR system, you know what weight to use and by pushing for as many reps as you can safely lift, you have a chance to set a PR every day!
The CB-PR spreadsheet can also be used to set a goal for a new PR. Let’s say your goal is a 1RM bench press max of 135.
Now you can set goals for the weight you want to lift for 5 and 10 reps. Once you hit or suppress those, you can feel confident about a try for 135.
Of course, this is not a guarantee that you’ll hit your predicted 1RM. You still need to put in the work at lower rep ranges. Accuracy declines as you get to higher and higher rep ranges.
You MUST be an experienced weight lifter with a spotter or safety bar to safely lift in the 1-3 rep range. One thing that will guarantee you won’t set a new PR is an injury.
Use the CB-PR Calculator to set goals!!!
How much weight do you want lift (bench, squat, deadlift, etc.) x 1 rep?
Enter it in the “Weight Lifted” box with 1 in “Reps Performed”.
Hit Calculate - to see your goal weights for each rep range.
Use those predictions to push yourself every gym session until you hit those reps for the predicted weight.
Go back and test your 1 RM.
Example:
You want to bench press 135 x 1. By entering that in the CB-PR Calculator, you can calculate your goal weight, no matter how many reps you are doing each set. Work up to 95 lbs for sets of 12 reps and 115 lbs for sets of 5 to gain strength for that goal of 135 x 1 bench press.