One Rep Max for 187.5 kg × 12 reps

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What is the one rep max for 187.5 kg × 12 reps?

Answer

Lifting 187.5 kg for 12 reps gives an estimated one rep max of
262.5 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 240.4–270.8 kg: treat 262.5 kg as a rough guide.

187.5 × (1 + 12 ÷ 30) = 262.5 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%249.4 kg
90%236.3 kg
85%223.1 kg
80%210 kg
75%196.9 kg
71.4%187.5 kg — this set
70%183.8 kg
65%170.6 kg
60%157.5 kg

See Also

One Rep Max Table for 187.5 kg

RepsOne Rep Max% of 1RM
2 reps200 kg93.8%
3 reps206.3 kg90.9%
4 reps212.5 kg88.2%
5 reps218.8 kg85.7%
6 reps225 kg83.3%
7 reps231.3 kg81.1%
8 reps237.5 kg78.9%
9 reps243.8 kg76.9%
10 reps250 kg75%
11 reps256.3 kg73.2%
12 reps262.5 kg71.4%

FAQ

What is the one rep max for 187.5 kg × 12 reps?

Lifting 187.5 kg for 12 reps gives an estimated one rep max of 262.5 kg

How much of my max is 187.5 kg for 12 reps?

187.5 kg for 12 reps works out at 71.4% of an estimated one rep max of 262.5 kg.

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

90% of 262.5 kg is 236.3 kg and 70% is 183.8 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also