One Rep Max for 152.5 kg × 11 reps

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What is the one rep max for 152.5 kg × 11 reps?

Answer

Lifting 152.5 kg for 11 reps gives an estimated one rep max of
208.4 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 193.8–212.1 kg: treat 208.4 kg as a rough guide.

152.5 × (1 + 11 ÷ 30) ≈ 208.4 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%198 kg
90%187.6 kg
85%177.1 kg
80%166.7 kg
75%156.3 kg
73.2%152.5 kg — this set
70%145.9 kg
65%135.5 kg
60%125 kg

See Also

One Rep Max Table for 152.5 kg

RepsOne Rep Max% of 1RM
2 reps162.7 kg93.7%
3 reps167.8 kg90.9%
4 reps172.8 kg88.3%
5 reps177.9 kg85.7%
6 reps183 kg83.3%
7 reps188.1 kg81.1%
8 reps193.2 kg78.9%
9 reps198.3 kg76.9%
10 reps203.3 kg75%
11 reps208.4 kg73.2%
12 reps213.5 kg71.4%

FAQ

What is the one rep max for 152.5 kg × 11 reps?

Lifting 152.5 kg for 11 reps gives an estimated one rep max of 208.4 kg

How much of my max is 152.5 kg for 11 reps?

152.5 kg for 11 reps works out at 73.2% of an estimated one rep max of 208.4 kg.

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

90% of 208.4 kg is 187.6 kg and 70% is 145.9 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also