One Rep Max for 210 kg × 12 reps

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What is the one rep max for 210 kg × 12 reps?

Answer

Lifting 210 kg for 12 reps gives an estimated one rep max of
294 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 269.2–303.3 kg: treat 294 kg as a rough guide.

210 × (1 + 12 ÷ 30) = 294 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%279.3 kg
90%264.6 kg
85%249.9 kg
80%235.2 kg
75%220.5 kg
71.4%210 kg — this set
70%205.8 kg
65%191.1 kg
60%176.4 kg

See Also

One Rep Max Table for 210 kg

RepsOne Rep Max% of 1RM
2 reps224 kg93.8%
3 reps231 kg90.9%
4 reps238 kg88.2%
5 reps245 kg85.7%
6 reps252 kg83.3%
7 reps259 kg81.1%
8 reps266 kg78.9%
9 reps273 kg76.9%
10 reps280 kg75%
11 reps287 kg73.2%
12 reps294 kg71.4%

FAQ

What is the one rep max for 210 kg × 12 reps?

Lifting 210 kg for 12 reps gives an estimated one rep max of 294 kg

How much of my max is 210 kg for 12 reps?

210 kg for 12 reps works out at 71.4% of an estimated one rep max of 294 kg.

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

90% of 294 kg is 264.6 kg and 70% is 205.8 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also