One Rep Max for 170 lbs × 12 reps

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What is the one rep max for 170 lbs × 12 reps?

Answer

Lifting 170 lbs for 12 reps gives an estimated one rep max of
238 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

At 12 reps the formulas drift apart — the others give 218–245.5 lbs: treat 238 lbs as a rough guide.

170 × (1 + 12 ÷ 30) = 238 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%226.1 lbs
90%214.2 lbs
85%202.3 lbs
80%190.4 lbs
75%178.5 lbs
71.4%170 lbs — this set
70%166.6 lbs
65%154.7 lbs
60%142.8 lbs

Related Calculations

See Also

One Rep Max Table for 170 lbs

RepsOne Rep Max% of 1RM
2 reps181.3 lbs93.8%
3 reps187 lbs90.9%
4 reps192.7 lbs88.2%
5 reps198.3 lbs85.7%
6 reps204 lbs83.3%
7 reps209.7 lbs81.1%
8 reps215.3 lbs79%
9 reps221 lbs76.9%
10 reps226.7 lbs75%
11 reps232.3 lbs73.2%
12 reps238 lbs71.4%

FAQ

What is the one rep max for 170 lbs × 12 reps?

Lifting 170 lbs for 12 reps gives an estimated one rep max of 238 lbs

How much of my max is 170 lbs for 12 reps?

170 lbs for 12 reps works out at 71.4% of an estimated one rep max of 238 lbs.

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

90% of 238 lbs is 214.2 lbs and 70% is 166.6 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also