One Rep Max for 280 lbs × 11 reps

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What is the one rep max for 280 lbs × 11 reps?

Answer

Lifting 280 lbs for 11 reps gives an estimated one rep max of
382.7 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 11 reps the formulas drift apart — the others give 355.9–389.3 lbs: treat 382.7 lbs as a rough guide.

280 × (1 + 11 ÷ 30) ≈ 382.7 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%363.6 lbs
90%344.4 lbs
85%325.3 lbs
80%306.2 lbs
75%287 lbs
73.2%280 lbs — this set
70%267.9 lbs
65%248.8 lbs
60%229.6 lbs

See Also

One Rep Max Table for 280 lbs

RepsOne Rep Max% of 1RM
2 reps298.7 lbs93.7%
3 reps308 lbs90.9%
4 reps317.3 lbs88.2%
5 reps326.7 lbs85.7%
6 reps336 lbs83.3%
7 reps345.3 lbs81.1%
8 reps354.7 lbs78.9%
9 reps364 lbs76.9%
10 reps373.3 lbs75%
11 reps382.7 lbs73.2%
12 reps392 lbs71.4%

FAQ

What is the one rep max for 280 lbs × 11 reps?

Lifting 280 lbs for 11 reps gives an estimated one rep max of 382.7 lbs

How much of my max is 280 lbs for 11 reps?

280 lbs for 11 reps works out at 73.2% of an estimated one rep max of 382.7 lbs.

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

90% of 382.7 lbs is 344.4 lbs and 70% is 267.9 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also