One Rep Max for 227.5 kg × 11 reps

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What is the one rep max for 227.5 kg × 11 reps?

Answer

Lifting 227.5 kg for 11 reps gives an estimated one rep max of
310.9 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 289.1–316.3 kg: treat 310.9 kg as a rough guide.

227.5 × (1 + 11 ÷ 30) ≈ 310.9 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%295.4 kg
90%279.8 kg
85%264.3 kg
80%248.7 kg
75%233.2 kg
73.2%227.5 kg — this set
70%217.6 kg
65%202.1 kg
60%186.5 kg

See Also

One Rep Max Table for 227.5 kg

RepsOne Rep Max% of 1RM
2 reps242.7 kg93.7%
3 reps250.3 kg90.9%
4 reps257.8 kg88.2%
5 reps265.4 kg85.7%
6 reps273 kg83.3%
7 reps280.6 kg81.1%
8 reps288.2 kg78.9%
9 reps295.8 kg76.9%
10 reps303.3 kg75%
11 reps310.9 kg73.2%
12 reps318.5 kg71.4%

FAQ

What is the one rep max for 227.5 kg × 11 reps?

Lifting 227.5 kg for 11 reps gives an estimated one rep max of 310.9 kg

How much of my max is 227.5 kg for 11 reps?

227.5 kg for 11 reps works out at 73.2% of an estimated one rep max of 310.9 kg.

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

90% of 310.9 kg is 279.8 kg and 70% is 217.6 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also