One Rep Max for 177.5 kg × 9 reps

One Rep Max Calculator

What is the one rep max for 177.5 kg × 9 reps?

Answer

Lifting 177.5 kg for 9 reps gives an estimated one rep max of

230.8 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 + 9 ÷ 30) ≈ 230.8 kg

comparison of methods: six other published formulas give 217.4–233.9 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	219.3 kg
90%	207.7 kg
85%	196.2 kg
80%	184.6 kg
76.9%	177.5 kg — this set
75%	173.1 kg
70%	161.6 kg
65%	150 kg
60%	138.5 kg

See Also

BMI Meaning - Check what given BMI means
BMI Calculator (Imperial) - Body Mass Index Calculator (ft/in/lbs)
BMI Calculator (Metric) - Body Mass Index Calculator (kg/cm)
Ideal Weight Calculator (Imperial) - Find out the Ideal Weight for a given Height in feet/inches
Ideal Weight Calculator (Metric) - Find out the Ideal Weight for a given Height in centimeters

One Rep Max Table for 177.5 kg

Reps	One Rep Max	% of 1RM
2 reps	189.3 kg	93.8%
3 reps	195.3 kg	90.9%
4 reps	201.2 kg	88.2%
5 reps	207.1 kg	85.7%
6 reps	213 kg	83.3%
7 reps	218.9 kg	81.1%
8 reps	224.8 kg	79%
9 reps	230.8 kg	76.9%
10 reps	236.7 kg	75%
11 reps	242.6 kg	73.2%
12 reps	248.5 kg	71.4%

FAQ

What is the one rep max for 177.5 kg × 9 reps?

Lifting 177.5 kg for 9 reps gives an estimated one rep max of 230.8 kg

How much of my max is 177.5 kg for 9 reps?

177.5 kg for 9 reps works out at 76.9% of an estimated one rep max of 230.8 kg.

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

90% of 230.8 kg is 207.7 kg and 70% is 161.6 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also