One Rep Max = Weight Lifted / (1.028-0.028 * Number of Reps)
This is a slightly different calculation than that used in the 5/3/1 book. First of all, this calculation is a little more pessimistic. Second, and probably more importantly, is that Wendler's calculation doesn't work for a single rep: if you get one rep in, his formula states that your 1RM is more than you actually lifted. Bogus. However, the resulting calculation may actually underestimate my 1RM because of the structure of the workout. The 1RM is calculated based on the top set, but there are two prior sets that must result in at least some fatigue. This is mitigated somewhat by a good rest between sets (three minutes between sets 1 and 2, and about four and a half minutes between sets 2 and 3). Whatever.
But first, what is a good lift and what is a bad lift? The values below were grabbed from this site and seem to be pretty decent.
|Exercise & Weight||Novice||Intermediate||Advanced||Elite|
|Military Press: 132 lbs||84||105||125||151|
|Military Press: 148 lbs||94||119||140||169|
|Deadlift: 132 lbs||209||239||342||438|
|Deadlift: 148 lbs||234||269||380||482|
|Bench Press: 132 lbs||125||153||208||260|
|Bench Press: 148 lbs||140||172||234||291|
|Squat: 132 lbs||168||205||278||369|
|Squat: 148 lbs||188||230||313||410|