One Rep Max for 160 kg × 12 reps

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What is the one rep max for 160 kg × 12 reps?

Answer

Lifting 160 kg for 12 reps gives an estimated one rep max of
224 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 205.1–231.1 kg: treat 224 kg as a rough guide.

160 × (1 + 12 ÷ 30) = 224 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%212.8 kg
90%201.6 kg
85%190.4 kg
80%179.2 kg
75%168 kg
71.4%160 kg — this set
70%156.8 kg
65%145.6 kg
60%134.4 kg

Related Calculations

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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 × 12 reps?

Lifting 160 kg for 12 reps gives an estimated one rep max of 224 kg

How much of my max is 160 kg for 12 reps?

160 kg for 12 reps works out at 71.4% of an estimated one rep max of 224 kg.

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

90% of 224 kg is 201.6 kg and 70% is 156.8 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also