One Rep Max for 190 lbs × 11 reps

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What is the one rep max for 190 lbs × 11 reps?

Answer

Lifting 190 lbs for 11 reps gives an estimated one rep max of
259.7 lbs

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 241.5–264.2 lbs: treat 259.7 lbs as a rough guide.

190 × (1 + 11 ÷ 30) ≈ 259.7 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%246.7 lbs
90%233.7 lbs
85%220.7 lbs
80%207.8 lbs
75%194.8 lbs
73.2%190 lbs — this set
70%181.8 lbs
65%168.8 lbs
60%155.8 lbs

See Also

One Rep Max Table for 190 lbs

RepsOne Rep Max% of 1RM
2 reps202.7 lbs93.7%
3 reps209 lbs90.9%
4 reps215.3 lbs88.2%
5 reps221.7 lbs85.7%
6 reps228 lbs83.3%
7 reps234.3 lbs81.1%
8 reps240.7 lbs78.9%
9 reps247 lbs76.9%
10 reps253.3 lbs75%
11 reps259.7 lbs73.2%
12 reps266 lbs71.4%

FAQ

What is the one rep max for 190 lbs × 11 reps?

Lifting 190 lbs for 11 reps gives an estimated one rep max of 259.7 lbs

How much of my max is 190 lbs for 11 reps?

190 lbs for 11 reps works out at 73.2% of an estimated one rep max of 259.7 lbs.

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

90% of 259.7 lbs is 233.7 lbs and 70% is 181.8 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also