One Rep Max for 157.5 kg × 12 reps

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What is the one rep max for 157.5 kg × 12 reps?

Answer

Lifting 157.5 kg for 12 reps gives an estimated one rep max of
220.5 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 201.9–227.5 kg: treat 220.5 kg as a rough guide.

157.5 × (1 + 12 ÷ 30) = 220.5 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%209.5 kg
90%198.5 kg
85%187.4 kg
80%176.4 kg
75%165.4 kg
71.4%157.5 kg — this set
70%154.4 kg
65%143.3 kg
60%132.3 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 × 12 reps?

Lifting 157.5 kg for 12 reps gives an estimated one rep max of 220.5 kg

How much of my max is 157.5 kg for 12 reps?

157.5 kg for 12 reps works out at 71.4% of an estimated one rep max of 220.5 kg.

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

90% of 220.5 kg is 198.5 kg and 70% is 154.4 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also