One Rep Max for 177.5 kg × 12 reps

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What is the one rep max for 177.5 kg × 12 reps?

Answer

Lifting 177.5 kg for 12 reps gives an estimated one rep max of
248.5 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 12 reps the formulas drift apart — the others give 227.6–256.3 kg: treat 248.5 kg as a rough guide.

177.5 × (1 + 12 ÷ 30) = 248.5 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%236.1 kg
90%223.7 kg
85%211.2 kg
80%198.8 kg
75%186.4 kg
71.4%177.5 kg — this set
70%174 kg
65%161.5 kg
60%149.1 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 × 12 reps?

Lifting 177.5 kg for 12 reps gives an estimated one rep max of 248.5 kg

How much of my max is 177.5 kg for 12 reps?

177.5 kg for 12 reps works out at 71.4% of an estimated one rep max of 248.5 kg.

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

90% of 248.5 kg is 223.7 kg and 70% is 174 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also