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    One Rep Max for 245 kg × 12 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 245 kg × 12 reps?

    Answer

    Lifting 245 kg for 12 reps gives an estimated one rep max of
    343 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 314.1–353.8 kg: treat 343 kg as a rough guide.

    245 × (1 + 12 ÷ 30) = 343 kg

    Training Weights as a % of 1RM
    % of 1RMWorking Weight
    95%325.9 kg
    90%308.7 kg
    85%291.6 kg
    80%274.4 kg
    75%257.3 kg
    71.4%245 kg — this set
    70%240.1 kg
    65%223 kg
    60%205.8 kg

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    What is my 1 rep max for 245 kg × 12 reps? 245 kg for 12 reps gives an estimated one rep max of 343 kg. That set is 71.4% of your maximum — see the full rep table.
    https://calculat.io/en/weight/one-rep-max/245--kg--12-reps/generated.jpgCopy

    One Rep Max Table for 245 kg

    RepsOne Rep Max% of 1RM
    2 reps261.3 kg93.8%
    3 reps269.5 kg90.9%
    4 reps277.7 kg88.2%
    5 reps285.8 kg85.7%
    6 reps294 kg83.3%
    7 reps302.2 kg81.1%
    8 reps310.3 kg79%
    9 reps318.5 kg76.9%
    10 reps326.7 kg75%
    11 reps334.8 kg73.2%
    12 reps343 kg71.4%

    FAQ

    What is the one rep max for 245 kg × 12 reps?

    Lifting 245 kg for 12 reps gives an estimated one rep max of 343 kg

    How much of my max is 245 kg for 12 reps?

    245 kg for 12 reps works out at 71.4% of an estimated one rep max of 343 kg.

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

    90% of 343 kg is 308.7 kg and 70% is 240.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also