One Rep Max for 215 kg × 12 reps

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What is the one rep max for 215 kg × 12 reps?

Answer

Lifting 215 kg for 12 reps gives an estimated one rep max of
301 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 275.6–310.5 kg: treat 301 kg as a rough guide.

215 × (1 + 12 ÷ 30) = 301 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%286 kg
90%270.9 kg
85%255.9 kg
80%240.8 kg
75%225.8 kg
71.4%215 kg — this set
70%210.7 kg
65%195.7 kg
60%180.6 kg

See Also

One Rep Max Table for 215 kg

RepsOne Rep Max% of 1RM
2 reps229.3 kg93.8%
3 reps236.5 kg90.9%
4 reps243.7 kg88.2%
5 reps250.8 kg85.7%
6 reps258 kg83.3%
7 reps265.2 kg81.1%
8 reps272.3 kg79%
9 reps279.5 kg76.9%
10 reps286.7 kg75%
11 reps293.8 kg73.2%
12 reps301 kg71.4%

FAQ

What is the one rep max for 215 kg × 12 reps?

Lifting 215 kg for 12 reps gives an estimated one rep max of 301 kg

How much of my max is 215 kg for 12 reps?

215 kg for 12 reps works out at 71.4% of an estimated one rep max of 301 kg.

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

90% of 301 kg is 270.9 kg and 70% is 210.7 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also