One Rep Max for 150 kg × 12 reps

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What is the one rep max for 150 kg × 12 reps?

Answer

Lifting 150 kg for 12 reps gives an estimated one rep max of
210 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 192.3–216.6 kg: treat 210 kg as a rough guide.

150 × (1 + 12 ÷ 30) = 210 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%199.5 kg
90%189 kg
85%178.5 kg
80%168 kg
75%157.5 kg
71.4%150 kg — this set
70%147 kg
65%136.5 kg
60%126 kg

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One Rep Max Table for 150 kg

RepsOne Rep Max% of 1RM
2 reps160 kg93.8%
3 reps165 kg90.9%
4 reps170 kg88.2%
5 reps175 kg85.7%
6 reps180 kg83.3%
7 reps185 kg81.1%
8 reps190 kg78.9%
9 reps195 kg76.9%
10 reps200 kg75%
11 reps205 kg73.2%
12 reps210 kg71.4%

FAQ

What is the one rep max for 150 kg × 12 reps?

Lifting 150 kg for 12 reps gives an estimated one rep max of 210 kg

How much of my max is 150 kg for 12 reps?

150 kg for 12 reps works out at 71.4% of an estimated one rep max of 210 kg.

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

90% of 210 kg is 189 kg and 70% is 147 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also