One Rep Max for 197.5 kg × 12 reps

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What is the one rep max for 197.5 kg × 12 reps?

Answer

Lifting 197.5 kg for 12 reps gives an estimated one rep max of
276.5 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 253.2–285.2 kg: treat 276.5 kg as a rough guide.

197.5 × (1 + 12 ÷ 30) = 276.5 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%262.7 kg
90%248.9 kg
85%235 kg
80%221.2 kg
75%207.4 kg
71.4%197.5 kg — this set
70%193.6 kg
65%179.7 kg
60%165.9 kg

See Also

One Rep Max Table for 197.5 kg

RepsOne Rep Max% of 1RM
2 reps210.7 kg93.7%
3 reps217.3 kg90.9%
4 reps223.8 kg88.2%
5 reps230.4 kg85.7%
6 reps237 kg83.3%
7 reps243.6 kg81.1%
8 reps250.2 kg78.9%
9 reps256.8 kg76.9%
10 reps263.3 kg75%
11 reps269.9 kg73.2%
12 reps276.5 kg71.4%

FAQ

What is the one rep max for 197.5 kg × 12 reps?

Lifting 197.5 kg for 12 reps gives an estimated one rep max of 276.5 kg

How much of my max is 197.5 kg for 12 reps?

197.5 kg for 12 reps works out at 71.4% of an estimated one rep max of 276.5 kg.

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

90% of 276.5 kg is 248.9 kg and 70% is 193.6 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also