One Rep Max for 220 lbs × 11 reps

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What is the one rep max for 220 lbs × 11 reps?

Answer

Lifting 220 lbs for 11 reps gives an estimated one rep max of
300.7 lbs

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 279.6–305.9 lbs: treat 300.7 lbs as a rough guide.

220 × (1 + 11 ÷ 30) ≈ 300.7 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%285.7 lbs
90%270.6 lbs
85%255.6 lbs
80%240.6 lbs
75%225.5 lbs
73.2%220 lbs — this set
70%210.5 lbs
65%195.5 lbs
60%180.4 lbs

See Also

One Rep Max Table for 220 lbs

RepsOne Rep Max% of 1RM
2 reps234.7 lbs93.7%
3 reps242 lbs90.9%
4 reps249.3 lbs88.2%
5 reps256.7 lbs85.7%
6 reps264 lbs83.3%
7 reps271.3 lbs81.1%
8 reps278.7 lbs78.9%
9 reps286 lbs76.9%
10 reps293.3 lbs75%
11 reps300.7 lbs73.2%
12 reps308 lbs71.4%

FAQ

What is the one rep max for 220 lbs × 11 reps?

Lifting 220 lbs for 11 reps gives an estimated one rep max of 300.7 lbs

How much of my max is 220 lbs for 11 reps?

220 lbs for 11 reps works out at 73.2% of an estimated one rep max of 300.7 lbs.

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

90% of 300.7 lbs is 270.6 lbs and 70% is 210.5 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also