One Rep Max for 300 lbs × 9 reps

One Rep Max Calculator
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What is the one rep max for 300 lbs × 9 reps?

Answer

Lifting 300 lbs for 9 reps gives an estimated one rep max of
390 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

300 × (1 + 9 ÷ 30) = 390 lbs

comparison of methods: six other published formulas give 367.5–395.3 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%370.5 lbs
90%351 lbs
85%331.5 lbs
80%312 lbs
76.9%300 lbs — this set
75%292.5 lbs
70%273 lbs
65%253.5 lbs
60%234 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 × 9 reps?

Lifting 300 lbs for 9 reps gives an estimated one rep max of 390 lbs

How much of my max is 300 lbs for 9 reps?

300 lbs for 9 reps works out at 76.9% of an estimated one rep max of 390 lbs.

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

90% of 390 lbs is 351 lbs and 70% is 273 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also