6d • General discussion
The 10-Rep Rule That Predicts Your Deadlift PR
Years ago, 405 lbs was my one-rep goal on the deadlift.
Now, I use it differently.
Rule I follow:
If I can deadlift a weight for 10 clean reps, I’m likely ready to pull +90 lbs more for a single.
That’s how 405 × 10 reps became my green light for 495 in 2025.
Find Your 10-Rep Number (No Math Needed)
If your goal 1RM is ⬇️
Use this weight for 10 reps ⬇️
- 225 goal → 135 × 10
- 275 goal → 185 × 10
- 315 goal → 225 × 10
- 365 goal → 275 × 10
- 405 goal → 315 × 10
- 455 goal → 365 × 10
- 495 goal → 405 × 10
If you can own the reps, the max is predictable.
Why This Works (Simple Version)
- Reps build capacity
- Capacity protects joints + nervous system
- Strength becomes available, not fragile
One-rep maxes should be earned, not attempted.
A Better Annual Fitness Plan
Instead of asking:
“Can I lift this once?”
Ask:
“What weight can I dominate for reps?”
That answer tells you exactly what your 2026 year of training should focus on if you’re planning for PRs.
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The 10-Rep Rule That Predicts Your Deadlift PR
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