One Rep Max for 220 kg × 12 reps

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What is the one rep max for 220 kg × 12 reps?

Answer

Lifting 220 kg for 12 reps gives an estimated one rep max of
308 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 282.1–317.7 kg: treat 308 kg as a rough guide.

220 × (1 + 12 ÷ 30) = 308 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%292.6 kg
90%277.2 kg
85%261.8 kg
80%246.4 kg
75%231 kg
71.4%220 kg — this set
70%215.6 kg
65%200.2 kg
60%184.8 kg

See Also

One Rep Max Table for 220 kg

RepsOne Rep Max% of 1RM
2 reps234.7 kg93.7%
3 reps242 kg90.9%
4 reps249.3 kg88.2%
5 reps256.7 kg85.7%
6 reps264 kg83.3%
7 reps271.3 kg81.1%
8 reps278.7 kg78.9%
9 reps286 kg76.9%
10 reps293.3 kg75%
11 reps300.7 kg73.2%
12 reps308 kg71.4%

FAQ

What is the one rep max for 220 kg × 12 reps?

Lifting 220 kg for 12 reps gives an estimated one rep max of 308 kg

How much of my max is 220 kg for 12 reps?

220 kg for 12 reps works out at 71.4% of an estimated one rep max of 308 kg.

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

90% of 308 kg is 277.2 kg and 70% is 215.6 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also