One Rep Max for 95 kg × 12 reps

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What is the one rep max for 95 kg × 12 reps?

Answer

Lifting 95 kg for 12 reps gives an estimated one rep max of
133 kg

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 121.8–137.2 kg: treat 133 kg as a rough guide.

95 × (1 + 12 ÷ 30) = 133 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%126.4 kg
90%119.7 kg
85%113.1 kg
80%106.4 kg
75%99.8 kg
71.4%95 kg — this set
70%93.1 kg
65%86.5 kg
60%79.8 kg

Related Calculations

See Also

One Rep Max Table for 95 kg

RepsOne Rep Max% of 1RM
2 reps101.3 kg93.8%
3 reps104.5 kg90.9%
4 reps107.7 kg88.2%
5 reps110.8 kg85.7%
6 reps114 kg83.3%
7 reps117.2 kg81.1%
8 reps120.3 kg79%
9 reps123.5 kg76.9%
10 reps126.7 kg75%
11 reps129.8 kg73.2%
12 reps133 kg71.4%

FAQ

What is the one rep max for 95 kg × 12 reps?

Lifting 95 kg for 12 reps gives an estimated one rep max of 133 kg

How much of my max is 95 kg for 12 reps?

95 kg for 12 reps works out at 71.4% of an estimated one rep max of 133 kg.

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

90% of 133 kg is 119.7 kg and 70% is 93.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also