One Rep Max for 217.5 kg × 12 reps

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What is the one rep max for 217.5 kg × 12 reps?

Answer

Lifting 217.5 kg for 12 reps gives an estimated one rep max of
304.5 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 278.9–314.1 kg: treat 304.5 kg as a rough guide.

217.5 × (1 + 12 ÷ 30) = 304.5 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%289.3 kg
90%274.1 kg
85%258.8 kg
80%243.6 kg
75%228.4 kg
71.4%217.5 kg — this set
70%213.2 kg
65%197.9 kg
60%182.7 kg

See Also

One Rep Max Table for 217.5 kg

RepsOne Rep Max% of 1RM
2 reps232 kg93.8%
3 reps239.3 kg90.9%
4 reps246.5 kg88.2%
5 reps253.8 kg85.7%
6 reps261 kg83.3%
7 reps268.3 kg81.1%
8 reps275.5 kg78.9%
9 reps282.8 kg76.9%
10 reps290 kg75%
11 reps297.3 kg73.2%
12 reps304.5 kg71.4%

FAQ

What is the one rep max for 217.5 kg × 12 reps?

Lifting 217.5 kg for 12 reps gives an estimated one rep max of 304.5 kg

How much of my max is 217.5 kg for 12 reps?

217.5 kg for 12 reps works out at 71.4% of an estimated one rep max of 304.5 kg.

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

90% of 304.5 kg is 274.1 kg and 70% is 213.2 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also