One Rep Max for 177.5 kg × 11 reps

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What is the one rep max for 177.5 kg × 11 reps?

Answer

Lifting 177.5 kg for 11 reps gives an estimated one rep max of
242.6 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 225.6–246.8 kg: treat 242.6 kg as a rough guide.

177.5 × (1 + 11 ÷ 30) ≈ 242.6 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%230.5 kg
90%218.3 kg
85%206.2 kg
80%194.1 kg
75%182 kg
73.2%177.5 kg — this set
70%169.8 kg
65%157.7 kg
60%145.6 kg

See Also

One Rep Max Table for 177.5 kg

RepsOne Rep Max% of 1RM
2 reps189.3 kg93.8%
3 reps195.3 kg90.9%
4 reps201.2 kg88.2%
5 reps207.1 kg85.7%
6 reps213 kg83.3%
7 reps218.9 kg81.1%
8 reps224.8 kg79%
9 reps230.8 kg76.9%
10 reps236.7 kg75%
11 reps242.6 kg73.2%
12 reps248.5 kg71.4%

FAQ

What is the one rep max for 177.5 kg × 11 reps?

Lifting 177.5 kg for 11 reps gives an estimated one rep max of 242.6 kg

How much of my max is 177.5 kg for 11 reps?

177.5 kg for 11 reps works out at 73.2% of an estimated one rep max of 242.6 kg.

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

90% of 242.6 kg is 218.3 kg and 70% is 169.8 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also