One Rep Max for 95 kg × 3 reps

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What is the one rep max for 95 kg × 3 reps?

Answer

Lifting 95 kg for 3 reps gives an estimated one rep max of
104.5 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

95 × (1 + 3 ÷ 30) = 104.5 kg

comparison of methods: six other published formulas give 100.6–108.3 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%99.3 kg
90.9%95 kg — this set
90%94.1 kg
85%88.8 kg
80%83.6 kg
75%78.4 kg
70%73.2 kg
65%67.9 kg
60%62.7 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 × 3 reps?

Lifting 95 kg for 3 reps gives an estimated one rep max of 104.5 kg

How much of my max is 95 kg for 3 reps?

95 kg for 3 reps works out at 90.9% of an estimated one rep max of 104.5 kg.

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

90% of 104.5 kg is 94.1 kg and 70% is 73.2 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also