One Rep Max for 177.5 kg × 4 reps

One Rep Max Calculator
One Rep Max for
lifted for
reps

What is the one rep max for 177.5 kg × 4 reps?

Answer

Lifting 177.5 kg for 4 reps gives an estimated one rep max of
201.2 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

177.5 × (1 + 4 ÷ 30) ≈ 201.2 kg

comparison of methods: six other published formulas give 193.6–206.8 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%191.1 kg
90%181.1 kg
88.2%177.5 kg — this set
85%171 kg
80%161 kg
75%150.9 kg
70%140.8 kg
65%130.8 kg
60%120.7 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 × 4 reps?

Lifting 177.5 kg for 4 reps gives an estimated one rep max of 201.2 kg

How much of my max is 177.5 kg for 4 reps?

177.5 kg for 4 reps works out at 88.2% of an estimated one rep max of 201.2 kg.

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

90% of 201.2 kg is 181.1 kg and 70% is 140.8 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also