One Rep Max for 95 kg × 7 reps

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What is the one rep max for 95 kg × 7 reps?

Answer

Lifting 95 kg for 7 reps gives an estimated one rep max of
117.2 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 + 7 ÷ 30) ≈ 117.2 kg

comparison of methods: six other published formulas give 111.6–118.3 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%111.3 kg
90%105.5 kg
85%99.6 kg
81.1%95 kg — this set
80%93.8 kg
75%87.9 kg
70%82 kg
65%76.2 kg
60%70.3 kg

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 × 7 reps?

Lifting 95 kg for 7 reps gives an estimated one rep max of 117.2 kg

How much of my max is 95 kg for 7 reps?

95 kg for 7 reps works out at 81.1% of an estimated one rep max of 117.2 kg.

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

90% of 117.2 kg is 105.5 kg and 70% is 82 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also