One Rep Max for 235 kg × 11 reps

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What is the one rep max for 235 kg × 11 reps?

Answer

Lifting 235 kg for 11 reps gives an estimated one rep max of
321.2 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 298.7–326.8 kg: treat 321.2 kg as a rough guide.

235 × (1 + 11 ÷ 30) ≈ 321.2 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%305.1 kg
90%289.1 kg
85%273 kg
80%257 kg
75%240.9 kg
73.2%235 kg — this set
70%224.8 kg
65%208.8 kg
60%192.7 kg

See Also

One Rep Max Table for 235 kg

RepsOne Rep Max% of 1RM
2 reps250.7 kg93.7%
3 reps258.5 kg90.9%
4 reps266.3 kg88.2%
5 reps274.2 kg85.7%
6 reps282 kg83.3%
7 reps289.8 kg81.1%
8 reps297.7 kg78.9%
9 reps305.5 kg76.9%
10 reps313.3 kg75%
11 reps321.2 kg73.2%
12 reps329 kg71.4%

FAQ

What is the one rep max for 235 kg × 11 reps?

Lifting 235 kg for 11 reps gives an estimated one rep max of 321.2 kg

How much of my max is 235 kg for 11 reps?

235 kg for 11 reps works out at 73.2% of an estimated one rep max of 321.2 kg.

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

90% of 321.2 kg is 289.1 kg and 70% is 224.8 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also