One Rep Max for 180 kg × 11 reps

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What is the one rep max for 180 kg × 11 reps?

Answer

Lifting 180 kg for 11 reps gives an estimated one rep max of
246 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 228.8–250.3 kg: treat 246 kg as a rough guide.

180 × (1 + 11 ÷ 30) = 246 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%233.7 kg
90%221.4 kg
85%209.1 kg
80%196.8 kg
75%184.5 kg
73.2%180 kg — this set
70%172.2 kg
65%159.9 kg
60%147.6 kg

See Also

One Rep Max Table for 180 kg

RepsOne Rep Max% of 1RM
2 reps192 kg93.8%
3 reps198 kg90.9%
4 reps204 kg88.2%
5 reps210 kg85.7%
6 reps216 kg83.3%
7 reps222 kg81.1%
8 reps228 kg78.9%
9 reps234 kg76.9%
10 reps240 kg75%
11 reps246 kg73.2%
12 reps252 kg71.4%

FAQ

What is the one rep max for 180 kg × 11 reps?

Lifting 180 kg for 11 reps gives an estimated one rep max of 246 kg

How much of my max is 180 kg for 11 reps?

180 kg for 11 reps works out at 73.2% of an estimated one rep max of 246 kg.

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

90% of 246 kg is 221.4 kg and 70% is 172.2 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also