One Rep Max for 225 kg × 11 reps

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What is the one rep max for 225 kg × 11 reps?

Answer

Lifting 225 kg for 11 reps gives an estimated one rep max of
307.5 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 11 reps the formulas drift apart — the others give 286–312.9 kg: treat 307.5 kg as a rough guide.

225 × (1 + 11 ÷ 30) = 307.5 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%292.1 kg
90%276.8 kg
85%261.4 kg
80%246 kg
75%230.6 kg
73.2%225 kg — this set
70%215.3 kg
65%199.9 kg
60%184.5 kg

See Also

One Rep Max Table for 225 kg

RepsOne Rep Max% of 1RM
2 reps240 kg93.8%
3 reps247.5 kg90.9%
4 reps255 kg88.2%
5 reps262.5 kg85.7%
6 reps270 kg83.3%
7 reps277.5 kg81.1%
8 reps285 kg78.9%
9 reps292.5 kg76.9%
10 reps300 kg75%
11 reps307.5 kg73.2%
12 reps315 kg71.4%

FAQ

What is the one rep max for 225 kg × 11 reps?

Lifting 225 kg for 11 reps gives an estimated one rep max of 307.5 kg

How much of my max is 225 kg for 11 reps?

225 kg for 11 reps works out at 73.2% of an estimated one rep max of 307.5 kg.

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

90% of 307.5 kg is 276.8 kg and 70% is 215.3 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also