One Rep Max for 160 kg × 11 reps

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What is the one rep max for 160 kg × 11 reps?

Answer

Lifting 160 kg for 11 reps gives an estimated one rep max of
218.7 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 203.4–222.5 kg: treat 218.7 kg as a rough guide.

160 × (1 + 11 ÷ 30) ≈ 218.7 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%207.8 kg
90%196.8 kg
85%185.9 kg
80%175 kg
75%164 kg
73.2%160 kg — this set
70%153.1 kg
65%142.2 kg
60%131.2 kg

See Also

One Rep Max Table for 160 kg

RepsOne Rep Max% of 1RM
2 reps170.7 kg93.7%
3 reps176 kg90.9%
4 reps181.3 kg88.3%
5 reps186.7 kg85.7%
6 reps192 kg83.3%
7 reps197.3 kg81.1%
8 reps202.7 kg78.9%
9 reps208 kg76.9%
10 reps213.3 kg75%
11 reps218.7 kg73.2%
12 reps224 kg71.4%

FAQ

What is the one rep max for 160 kg × 11 reps?

Lifting 160 kg for 11 reps gives an estimated one rep max of 218.7 kg

How much of my max is 160 kg for 11 reps?

160 kg for 11 reps works out at 73.2% of an estimated one rep max of 218.7 kg.

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

90% of 218.7 kg is 196.8 kg and 70% is 153.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also