One Rep Max for 245 lbs × 12 reps

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

Answer

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

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 lbs: treat 343 lbs as a rough guide.

245 × (1 + 12 ÷ 30) = 343 lbs

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

Related Calculations

See Also

One Rep Max Table for 245 lbs

RepsOne Rep Max% of 1RM
2 reps261.3 lbs93.8%
3 reps269.5 lbs90.9%
4 reps277.7 lbs88.2%
5 reps285.8 lbs85.7%
6 reps294 lbs83.3%
7 reps302.2 lbs81.1%
8 reps310.3 lbs79%
9 reps318.5 lbs76.9%
10 reps326.7 lbs75%
11 reps334.8 lbs73.2%
12 reps343 lbs71.4%

FAQ

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

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

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

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

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

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

See Also