One Rep Max for 157.5 kg × 11 reps

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What is the one rep max for 157.5 kg × 11 reps?

Answer

Lifting 157.5 kg for 11 reps gives an estimated one rep max of
215.3 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

At 11 reps the formulas drift apart — the others give 200.2–219 kg: treat 215.3 kg as a rough guide.

157.5 × (1 + 11 ÷ 30) ≈ 215.3 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%204.5 kg
90%193.8 kg
85%183 kg
80%172.2 kg
75%161.5 kg
73.2%157.5 kg — this set
70%150.7 kg
65%139.9 kg
60%129.2 kg

See Also

One Rep Max Table for 157.5 kg

RepsOne Rep Max% of 1RM
2 reps168 kg93.8%
3 reps173.3 kg90.9%
4 reps178.5 kg88.2%
5 reps183.8 kg85.7%
6 reps189 kg83.3%
7 reps194.3 kg81.1%
8 reps199.5 kg78.9%
9 reps204.8 kg76.9%
10 reps210 kg75%
11 reps215.3 kg73.2%
12 reps220.5 kg71.4%

FAQ

What is the one rep max for 157.5 kg × 11 reps?

Lifting 157.5 kg for 11 reps gives an estimated one rep max of 215.3 kg

How much of my max is 157.5 kg for 11 reps?

157.5 kg for 11 reps works out at 73.2% of an estimated one rep max of 215.3 kg.

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

90% of 215.3 kg is 193.8 kg and 70% is 150.7 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also