One Rep Max for 245 kg × 12 reps

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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

See Also

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