One Rep Max for 130 kg × 11 reps

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What is the one rep max for 130 kg × 11 reps?

Answer

Lifting 130 kg for 11 reps gives an estimated one rep max of
177.7 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 165.2–180.8 kg: treat 177.7 kg as a rough guide.

130 × (1 + 11 ÷ 30) ≈ 177.7 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%168.8 kg
90%159.9 kg
85%151 kg
80%142.2 kg
75%133.3 kg
73.2%130 kg — this set
70%124.4 kg
65%115.5 kg
60%106.6 kg

See Also

One Rep Max Table for 130 kg

RepsOne Rep Max% of 1RM
2 reps138.7 kg93.7%
3 reps143 kg90.9%
4 reps147.3 kg88.3%
5 reps151.7 kg85.7%
6 reps156 kg83.3%
7 reps160.3 kg81.1%
8 reps164.7 kg78.9%
9 reps169 kg76.9%
10 reps173.3 kg75%
11 reps177.7 kg73.2%
12 reps182 kg71.4%

FAQ

What is the one rep max for 130 kg × 11 reps?

Lifting 130 kg for 11 reps gives an estimated one rep max of 177.7 kg

How much of my max is 130 kg for 11 reps?

130 kg for 11 reps works out at 73.2% of an estimated one rep max of 177.7 kg.

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

90% of 177.7 kg is 159.9 kg and 70% is 124.4 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also