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Two Workouts - Push-Up Load Calculator

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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piniusz
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73 views3 pages

Two Workouts - Push-Up Load Calculator

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.

Uploaded by

piniusz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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: [email protected]
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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