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    Two Workouts - Push-Up Load Calculator

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    piniusz
    This document provides information about pushup variations and their relative difficulty levels. It includes tables that show the estimated load in pounds for the bottom and top positions of different pushup styles for intermediate and advanced trainees. The load varies from 30-102 pounds for basic variations and 42-209 pounds for variations done with additional weight. The document also explains how to enter your bodyweight and rep numbers to calculate your estimated 1 repetition maximum for different exercises.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Two Workouts - Push-Up Load Calculator

    Uploaded by

    piniusz
    57 views3 pages
    This document provides information about pushup variations and their relative difficulty levels. It includes tables that show the estimated load in pounds for the bottom and top positions of different pushup styles for intermediate and advanced trainees. The load varies from 30-102 pounds for basic variations and 42-209 pounds for variations done with additional weight. The document also explains how to enter your bodyweight and rep numbers to calculate your estimated 1 repetition maximum for different exercises.

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    Two Workouts - Push-up load calculator

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    This document provides information about pushup variations and their relative difficulty levels. It includes tables that show the estimated load in pounds for the bottom and top positions of different pushup styles for intermediate and advanced trainees. The load varies from 30-102 pounds for basic variations and 42-209 pounds for variations done with additional weight. The document also explains how to enter your bodyweight and rep numbers to calculate your estimated 1 repetition maximum for different exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    57 views3 pages

    Two Workouts - Push-Up Load Calculator

    Uploaded by

    piniusz
    This document provides information about pushup variations and their relative difficulty levels. It includes tables that show the estimated load in pounds for the bottom and top positions of different pushup styles for intermediate and advanced trainees. The load varies from 30-102 pounds for basic variations and 42-209 pounds for variations done with additional weight. The document also explains how to enter your bodyweight and rep numbers to calculate your estimated 1 repetition maximum for different exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 3

    TWO WORKOUTS

    Push-up actual load


    https://twoworkouts.blogspot.com/
    Intermediate level
    Bodyweight Working weight 1RM (1.2x BW)
    100 40 120
    Advanced level
    1RM (1.5x BW)
    150

    Bodyweight push-up Load % Bottom Load % top One arm load


    Kneeling push-up 60.00% 55.00% 30
    Standard 73.00% 68.00% 37
    Decline 80.00% 75.00% 40
    Assisted OAP 48.00% 45.00% 48
    Decline Assisted OAP 55.00% 52.00% 55
    Kneeling OAP 60.00% 55.00% 60
    OAP 73.00% 68.00% 73

    Loaded push-up Load % Bottom Load % top One arm load


    Kneeling push-up 60.00% 55.00% 42
    Standard 73.00% 68.00% 51
    Decline 80.00% 75.00% 56
    Assisted OAP 48.00% 45.00% 67
    Decline Assisted OAP 55.00% 52.00% 77
    Kneeling OAP 60.00% 55.00% 84
    OAP 73.00% 68.00% 102

    Enter Bodyweight. This will calculate yout top and bottom loads for various pushups. DIfference between bott
    Load difference between exercises is calculated.
    You can enter reps to "Enter Reps" column to calculate your 1RM and check how many reps you could do with
    For example 10 reps of standard pushup will give you same 1RM as 7 reps of decline pushup etc.
    Loaded pushup calculates the same numbers but with additional load added which is entered to the working
    Questions? E-mail: twoworkoutsonly@gmail.com
    mediate level
    6RM (1.05x BW) 8RM (0.95x BW) 10RM (0.9x BW)
    105 95 90

    6RM (1.3x BW) 8RM (1.2x BW) 10RM (1.1x BW)


    130 120 110

    Equal BB press Equal BB press Diff. between Diff. between Enter 1RM
    bottom top bottom and top exercises Reps (Brzycki)
    60 55 5 0 58
    73 68 5 13 0 71
    80 75 5 7 0 78
    96 90 6 16 0 93
    110 104 6 14 10 147
    120 110 10 10 9 154
    146 136 10 26 5 164

    Equal BB press Equal BB press Diff. between bot Diff. between 1RM
    bottom top and top exercises Reps (Brzycki)
    84 77 7 0 82
    102 95 7 18 11 142
    112 105 7 10 10 149
    134 126 8 22 10 179
    154 146 8 20 10 205
    168 154 14 14 8 209
    204 190 14 36 0 199

    various pushups. DIfference between bottom and top lockout is calculated also.

    nd check how many reps you could do with other exercises.


    s 7 reps of decline pushup etc.
    ad added which is entered to the working weight cell
    137.50 171.875

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