One Rep Max for 145 kg × 12 reps

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What is the one rep max for 145 kg × 12 reps?

Answer

Lifting 145 kg for 12 reps gives an estimated one rep max of
203 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 12 reps the formulas drift apart — the others give 185.9–209.4 kg: treat 203 kg as a rough guide.

145 × (1 + 12 ÷ 30) = 203 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%192.9 kg
90%182.7 kg
85%172.6 kg
80%162.4 kg
75%152.3 kg
71.4%145 kg — this set
70%142.1 kg
65%132 kg
60%121.8 kg

Related Calculations

See Also

One Rep Max Table for 145 kg

RepsOne Rep Max% of 1RM
2 reps154.7 kg93.7%
3 reps159.5 kg90.9%
4 reps164.3 kg88.3%
5 reps169.2 kg85.7%
6 reps174 kg83.3%
7 reps178.8 kg81.1%
8 reps183.7 kg78.9%
9 reps188.5 kg76.9%
10 reps193.3 kg75%
11 reps198.2 kg73.2%
12 reps203 kg71.4%

FAQ

What is the one rep max for 145 kg × 12 reps?

Lifting 145 kg for 12 reps gives an estimated one rep max of 203 kg

How much of my max is 145 kg for 12 reps?

145 kg for 12 reps works out at 71.4% of an estimated one rep max of 203 kg.

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

90% of 203 kg is 182.7 kg and 70% is 142.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also