One Rep Max for 145 kg × 4 reps

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What is the one rep max for 145 kg × 4 reps?

Answer

Lifting 145 kg for 4 reps gives an estimated one rep max of
164.3 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

145 × (1 + 4 ÷ 30) ≈ 164.3 kg

comparison of methods: six other published formulas give 158.2–168.9 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%156.1 kg
90%147.9 kg
88.3%145 kg — this set
85%139.7 kg
80%131.4 kg
75%123.2 kg
70%115 kg
65%106.8 kg
60%98.6 kg

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 × 4 reps?

Lifting 145 kg for 4 reps gives an estimated one rep max of 164.3 kg

How much of my max is 145 kg for 4 reps?

145 kg for 4 reps works out at 88.3% of an estimated one rep max of 164.3 kg.

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

90% of 164.3 kg is 147.9 kg and 70% is 115 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also