One Rep Max for 165 lbs × 4 reps

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What is the one rep max for 165 lbs × 4 reps?

Answer

Lifting 165 lbs for 4 reps gives an estimated one rep max of
187 lbs

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

165 × (1 + 4 ÷ 30) = 187 lbs

comparison of methods: six other published formulas give 180–192.3 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%177.7 lbs
90%168.3 lbs
88.2%165 lbs — this set
85%159 lbs
80%149.6 lbs
75%140.3 lbs
70%130.9 lbs
65%121.6 lbs
60%112.2 lbs

Related Calculations

See Also

One Rep Max Table for 165 lbs

RepsOne Rep Max% of 1RM
2 reps176 lbs93.8%
3 reps181.5 lbs90.9%
4 reps187 lbs88.2%
5 reps192.5 lbs85.7%
6 reps198 lbs83.3%
7 reps203.5 lbs81.1%
8 reps209 lbs78.9%
9 reps214.5 lbs76.9%
10 reps220 lbs75%
11 reps225.5 lbs73.2%
12 reps231 lbs71.4%

FAQ

What is the one rep max for 165 lbs × 4 reps?

Lifting 165 lbs for 4 reps gives an estimated one rep max of 187 lbs

How much of my max is 165 lbs for 4 reps?

165 lbs for 4 reps works out at 88.2% of an estimated one rep max of 187 lbs.

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

90% of 187 lbs is 168.3 lbs and 70% is 130.9 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also