One Rep Max for 300 lbs × 12 reps

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What is the one rep max for 300 lbs × 12 reps?

Answer

Lifting 300 lbs for 12 reps gives an estimated one rep max of
420 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 384.6–433.2 lbs: treat 420 lbs as a rough guide.

300 × (1 + 12 ÷ 30) = 420 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%399 lbs
90%378 lbs
85%357 lbs
80%336 lbs
75%315 lbs
71.4%300 lbs — this set
70%294 lbs
65%273 lbs
60%252 lbs

See Also

One Rep Max Table for 300 lbs

RepsOne Rep Max% of 1RM
2 reps320 lbs93.8%
3 reps330 lbs90.9%
4 reps340 lbs88.2%
5 reps350 lbs85.7%
6 reps360 lbs83.3%
7 reps370 lbs81.1%
8 reps380 lbs78.9%
9 reps390 lbs76.9%
10 reps400 lbs75%
11 reps410 lbs73.2%
12 reps420 lbs71.4%

FAQ

What is the one rep max for 300 lbs × 12 reps?

Lifting 300 lbs for 12 reps gives an estimated one rep max of 420 lbs

How much of my max is 300 lbs for 12 reps?

300 lbs for 12 reps works out at 71.4% of an estimated one rep max of 420 lbs.

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

90% of 420 lbs is 378 lbs and 70% is 294 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also