One Rep Max for 150 lbs × 11 reps

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What is the one rep max for 150 lbs × 11 reps?

Answer

Lifting 150 lbs for 11 reps gives an estimated one rep max of
205 lbs

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 190.6–208.6 lbs: treat 205 lbs as a rough guide.

150 × (1 + 11 ÷ 30) = 205 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%194.8 lbs
90%184.5 lbs
85%174.3 lbs
80%164 lbs
75%153.8 lbs
73.2%150 lbs — this set
70%143.5 lbs
65%133.3 lbs
60%123 lbs

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See Also

One Rep Max Table for 150 lbs

RepsOne Rep Max% of 1RM
2 reps160 lbs93.8%
3 reps165 lbs90.9%
4 reps170 lbs88.2%
5 reps175 lbs85.7%
6 reps180 lbs83.3%
7 reps185 lbs81.1%
8 reps190 lbs78.9%
9 reps195 lbs76.9%
10 reps200 lbs75%
11 reps205 lbs73.2%
12 reps210 lbs71.4%

FAQ

What is the one rep max for 150 lbs × 11 reps?

Lifting 150 lbs for 11 reps gives an estimated one rep max of 205 lbs

How much of my max is 150 lbs for 11 reps?

150 lbs for 11 reps works out at 73.2% of an estimated one rep max of 205 lbs.

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

90% of 205 lbs is 184.5 lbs and 70% is 143.5 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also