One Rep Max for 167.5 kg × 11 reps

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What is the one rep max for 167.5 kg × 11 reps?

Answer

Lifting 167.5 kg for 11 reps gives an estimated one rep max of
228.9 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 212.9–232.9 kg: treat 228.9 kg as a rough guide.

167.5 × (1 + 11 ÷ 30) ≈ 228.9 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%217.5 kg
90%206 kg
85%194.6 kg
80%183.1 kg
75%171.7 kg
73.2%167.5 kg — this set
70%160.2 kg
65%148.8 kg
60%137.3 kg

See Also

One Rep Max Table for 167.5 kg

RepsOne Rep Max% of 1RM
2 reps178.7 kg93.7%
3 reps184.3 kg90.9%
4 reps189.8 kg88.3%
5 reps195.4 kg85.7%
6 reps201 kg83.3%
7 reps206.6 kg81.1%
8 reps212.2 kg78.9%
9 reps217.8 kg76.9%
10 reps223.3 kg75%
11 reps228.9 kg73.2%
12 reps234.5 kg71.4%

FAQ

What is the one rep max for 167.5 kg × 11 reps?

Lifting 167.5 kg for 11 reps gives an estimated one rep max of 228.9 kg

How much of my max is 167.5 kg for 11 reps?

167.5 kg for 11 reps works out at 73.2% of an estimated one rep max of 228.9 kg.

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

90% of 228.9 kg is 206 kg and 70% is 160.2 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also