Test the strength ratios between your major lifts using the Poliquin framework. All exercises performed at 40X0 tempo. Enter weight and reps — estimated 1RM is calculated using the Epley formula.
All exercises at 40X0 tempo unless noted. Ratios are expressed as a percentage of the Bi-Acromial Flat Press 1RM.
All exercises at 40X0 tempo. Ratios expressed as a percentage of the Olympic Back Squat 1RM (full depth).
How it works. The Epley formula is used to estimate 1RM from weight and reps: 1RM = weight × (1 + reps / 30). This is an estimate, not a true 1RM. For accurate testing, work up to a true rep max at 40X0 tempo. Reps under 1 or above 12 fall outside the formula's reliable range. The ratios are drawn from Charles Poliquin's structural balance framework.