One Rep Max for 290 lbs × 11 reps

One Rep Max Calculator
One Rep Max for
lifted for
reps

What is the one rep max for 290 lbs × 11 reps?

Answer

Lifting 290 lbs for 11 reps gives an estimated one rep max of
396.3 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 368.6–403.2 lbs: treat 396.3 lbs as a rough guide.

290 × (1 + 11 ÷ 30) ≈ 396.3 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%376.5 lbs
90%356.7 lbs
85%336.9 lbs
80%317 lbs
75%297.2 lbs
73.2%290 lbs — this set
70%277.4 lbs
65%257.6 lbs
60%237.8 lbs

See Also

One Rep Max Table for 290 lbs

RepsOne Rep Max% of 1RM
2 reps309.3 lbs93.8%
3 reps319 lbs90.9%
4 reps328.7 lbs88.2%
5 reps338.3 lbs85.7%
6 reps348 lbs83.3%
7 reps357.7 lbs81.1%
8 reps367.3 lbs79%
9 reps377 lbs76.9%
10 reps386.7 lbs75%
11 reps396.3 lbs73.2%
12 reps406 lbs71.4%

FAQ

What is the one rep max for 290 lbs × 11 reps?

Lifting 290 lbs for 11 reps gives an estimated one rep max of 396.3 lbs

How much of my max is 290 lbs for 11 reps?

290 lbs for 11 reps works out at 73.2% of an estimated one rep max of 396.3 lbs.

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

90% of 396.3 lbs is 356.7 lbs and 70% is 277.4 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also