One Rep Max for 305 lbs × 4 reps

One Rep Max Calculator
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What is the one rep max for 305 lbs × 4 reps?

Answer

Lifting 305 lbs for 4 reps gives an estimated one rep max of
345.7 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

305 × (1 + 4 ÷ 30) ≈ 345.7 lbs

comparison of methods: six other published formulas give 332.7–355.4 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%328.4 lbs
90%311.1 lbs
88.2%305 lbs — this set
85%293.8 lbs
80%276.6 lbs
75%259.3 lbs
70%242 lbs
65%224.7 lbs
60%207.4 lbs

See Also

One Rep Max Table for 305 lbs

RepsOne Rep Max% of 1RM
2 reps325.3 lbs93.8%
3 reps335.5 lbs90.9%
4 reps345.7 lbs88.2%
5 reps355.8 lbs85.7%
6 reps366 lbs83.3%
7 reps376.2 lbs81.1%
8 reps386.3 lbs79%
9 reps396.5 lbs76.9%
10 reps406.7 lbs75%
11 reps416.8 lbs73.2%
12 reps427 lbs71.4%

FAQ

What is the one rep max for 305 lbs × 4 reps?

Lifting 305 lbs for 4 reps gives an estimated one rep max of 345.7 lbs

How much of my max is 305 lbs for 4 reps?

305 lbs for 4 reps works out at 88.2% of an estimated one rep max of 345.7 lbs.

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

90% of 345.7 lbs is 311.1 lbs and 70% is 242 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also