One Rep Max for 227.5 kg × 12 reps

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What is the one rep max for 227.5 kg × 12 reps?

Answer

Lifting 227.5 kg for 12 reps gives an estimated one rep max of
318.5 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 291.7–328.5 kg: treat 318.5 kg as a rough guide.

227.5 × (1 + 12 ÷ 30) = 318.5 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%302.6 kg
90%286.7 kg
85%270.7 kg
80%254.8 kg
75%238.9 kg
71.4%227.5 kg — this set
70%223 kg
65%207 kg
60%191.1 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 × 12 reps?

Lifting 227.5 kg for 12 reps gives an estimated one rep max of 318.5 kg

How much of my max is 227.5 kg for 12 reps?

227.5 kg for 12 reps works out at 71.4% of an estimated one rep max of 318.5 kg.

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

90% of 318.5 kg is 286.7 kg and 70% is 223 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also