One Rep Max for 195 kg × 12 reps

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What is the one rep max for 195 kg × 12 reps?

Answer

Lifting 195 kg for 12 reps gives an estimated one rep max of
273 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 250–281.6 kg: treat 273 kg as a rough guide.

195 × (1 + 12 ÷ 30) = 273 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%259.4 kg
90%245.7 kg
85%232.1 kg
80%218.4 kg
75%204.8 kg
71.4%195 kg — this set
70%191.1 kg
65%177.5 kg
60%163.8 kg

See Also

One Rep Max Table for 195 kg

RepsOne Rep Max% of 1RM
2 reps208 kg93.8%
3 reps214.5 kg90.9%
4 reps221 kg88.2%
5 reps227.5 kg85.7%
6 reps234 kg83.3%
7 reps240.5 kg81.1%
8 reps247 kg78.9%
9 reps253.5 kg76.9%
10 reps260 kg75%
11 reps266.5 kg73.2%
12 reps273 kg71.4%

FAQ

What is the one rep max for 195 kg × 12 reps?

Lifting 195 kg for 12 reps gives an estimated one rep max of 273 kg

How much of my max is 195 kg for 12 reps?

195 kg for 12 reps works out at 71.4% of an estimated one rep max of 273 kg.

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

90% of 273 kg is 245.7 kg and 70% is 191.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also