One Rep Max for 115 kg × 11 reps

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What is the one rep max for 115 kg × 11 reps?

Answer

Lifting 115 kg for 11 reps gives an estimated one rep max of
157.2 kg

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

At 11 reps the formulas drift apart — the others give 146.2–159.9 kg: treat 157.2 kg as a rough guide.

115 × (1 + 11 ÷ 30) ≈ 157.2 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%149.3 kg
90%141.5 kg
85%133.6 kg
80%125.8 kg
75%117.9 kg
73.2%115 kg — this set
70%110 kg
65%102.2 kg
60%94.3 kg

See Also

One Rep Max Table for 115 kg

RepsOne Rep Max% of 1RM
2 reps122.7 kg93.7%
3 reps126.5 kg90.9%
4 reps130.3 kg88.3%
5 reps134.2 kg85.7%
6 reps138 kg83.3%
7 reps141.8 kg81.1%
8 reps145.7 kg78.9%
9 reps149.5 kg76.9%
10 reps153.3 kg75%
11 reps157.2 kg73.2%
12 reps161 kg71.4%

FAQ

What is the one rep max for 115 kg × 11 reps?

Lifting 115 kg for 11 reps gives an estimated one rep max of 157.2 kg

How much of my max is 115 kg for 11 reps?

115 kg for 11 reps works out at 73.2% of an estimated one rep max of 157.2 kg.

What should I lift at 90% and 70% of that max?

90% of 157.2 kg is 141.5 kg and 70% is 110 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also