One Rep Max for 245 kg × 7 reps

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What is the one rep max for 245 kg × 7 reps?

Answer

Lifting 245 kg for 7 reps gives an estimated one rep max of
302.2 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

245 × (1 + 7 ÷ 30) ≈ 302.2 kg

comparison of methods: six other published formulas give 287.9–305.2 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%287.1 kg
90%272 kg
85%256.9 kg
81.1%245 kg — this set
80%241.8 kg
75%226.7 kg
70%211.5 kg
65%196.4 kg
60%181.3 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 × 7 reps?

Lifting 245 kg for 7 reps gives an estimated one rep max of 302.2 kg

How much of my max is 245 kg for 7 reps?

245 kg for 7 reps works out at 81.1% of an estimated one rep max of 302.2 kg.

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

90% of 302.2 kg is 272 kg and 70% is 211.5 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also