One Rep Max for 202.5 kg × 11 reps

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What is the one rep max for 202.5 kg × 11 reps?

Answer

Lifting 202.5 kg for 11 reps gives an estimated one rep max of
276.8 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 257.4–281.6 kg: treat 276.8 kg as a rough guide.

202.5 × (1 + 11 ÷ 30) ≈ 276.8 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%263 kg
90%249.1 kg
85%235.3 kg
80%221.4 kg
75%207.6 kg
73.2%202.5 kg — this set
70%193.8 kg
65%179.9 kg
60%166.1 kg

See Also

One Rep Max Table for 202.5 kg

RepsOne Rep Max% of 1RM
2 reps216 kg93.8%
3 reps222.8 kg90.9%
4 reps229.5 kg88.2%
5 reps236.3 kg85.7%
6 reps243 kg83.3%
7 reps249.8 kg81.1%
8 reps256.5 kg78.9%
9 reps263.3 kg76.9%
10 reps270 kg75%
11 reps276.8 kg73.2%
12 reps283.5 kg71.4%

FAQ

What is the one rep max for 202.5 kg × 11 reps?

Lifting 202.5 kg for 11 reps gives an estimated one rep max of 276.8 kg

How much of my max is 202.5 kg for 11 reps?

202.5 kg for 11 reps works out at 73.2% of an estimated one rep max of 276.8 kg.

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

90% of 276.8 kg is 249.1 kg and 70% is 193.8 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also