The Navy SEAL Physical Fitness Guide 99
" Oxygen system for aerobic energy to support long-term steady state exercise,
such as long distance running or swimming.Multiply your 5RM times 1.15
to establish your 1RM.
Figure 6-2. Determining Your 1RM from 5RM
Table 6-3. How to Determine Your 5RM for a Bench Press
Set Repetitions Weight
Rest Intervals
Between
10 Minute Warm-Up1 12 - 15 110 lbs 2 minutes2 10 - 12 120 lbs 2 minutes36 - 8 135 lbs 3 minutes45 160 lbs Completed5RM = 75
1RM = 75 X 1.15 = 86
5RM = 136
1RM = 136 X 1.15 = 156