One Rep Max for 245 kg × 9 reps

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What is the one rep max for 245 kg × 9 reps?

Answer

Lifting 245 kg for 9 reps gives an estimated one rep max of
318.5 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 + 9 ÷ 30) = 318.5 kg

comparison of methods: six other published formulas give 300.1–322.8 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%302.6 kg
90%286.7 kg
85%270.7 kg
80%254.8 kg
76.9%245 kg — this set
75%238.9 kg
70%223 kg
65%207 kg
60%191.1 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 × 9 reps?

Lifting 245 kg for 9 reps gives an estimated one rep max of 318.5 kg

How much of my max is 245 kg for 9 reps?

245 kg for 9 reps works out at 76.9% of an estimated one rep max of 318.5 kg.

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

90% of 318.5 kg is 286.7 kg and 70% is 223 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also