One Rep Max for 230 kg × 11 reps

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What is the one rep max for 230 kg × 11 reps?

Answer

Lifting 230 kg for 11 reps gives an estimated one rep max of
314.3 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 292.3–319.8 kg: treat 314.3 kg as a rough guide.

230 × (1 + 11 ÷ 30) ≈ 314.3 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%298.6 kg
90%282.9 kg
85%267.2 kg
80%251.4 kg
75%235.7 kg
73.2%230 kg — this set
70%220 kg
65%204.3 kg
60%188.6 kg

See Also

One Rep Max Table for 230 kg

RepsOne Rep Max% of 1RM
2 reps245.3 kg93.8%
3 reps253 kg90.9%
4 reps260.7 kg88.2%
5 reps268.3 kg85.7%
6 reps276 kg83.3%
7 reps283.7 kg81.1%
8 reps291.3 kg79%
9 reps299 kg76.9%
10 reps306.7 kg75%
11 reps314.3 kg73.2%
12 reps322 kg71.4%

FAQ

What is the one rep max for 230 kg × 11 reps?

Lifting 230 kg for 11 reps gives an estimated one rep max of 314.3 kg

How much of my max is 230 kg for 11 reps?

230 kg for 11 reps works out at 73.2% of an estimated one rep max of 314.3 kg.

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

90% of 314.3 kg is 282.9 kg and 70% is 220 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also