One Rep Max for 17.5 kg × 11 reps

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What is the one rep max for 17.5 kg × 11 reps?

Answer

Lifting 17.5 kg for 11 reps gives an estimated one rep max of
23.9 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 22.2–24.3 kg: treat 23.9 kg as a rough guide.

17.5 × (1 + 11 ÷ 30) ≈ 23.9 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%22.7 kg
90%21.5 kg
85%20.3 kg
80%19.1 kg
75%17.9 kg
73.2%17.5 kg — this set
70%16.7 kg
65%15.5 kg
60%14.3 kg

See Also

One Rep Max Table for 17.5 kg

RepsOne Rep Max% of 1RM
2 reps18.7 kg93.6%
3 reps19.3 kg90.7%
4 reps19.8 kg88.4%
5 reps20.4 kg85.8%
6 reps21 kg83.3%
7 reps21.6 kg81%
8 reps22.2 kg78.8%
9 reps22.8 kg76.8%
10 reps23.3 kg75.1%
11 reps23.9 kg73.2%
12 reps24.5 kg71.4%

FAQ

What is the one rep max for 17.5 kg × 11 reps?

Lifting 17.5 kg for 11 reps gives an estimated one rep max of 23.9 kg

How much of my max is 17.5 kg for 11 reps?

17.5 kg for 11 reps works out at 73.2% of an estimated one rep max of 23.9 kg.

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

90% of 23.9 kg is 21.5 kg and 70% is 16.7 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also