Estimate your one-rep max from a weight and rep count using the Epley and Brzycki formulas, plus a training percentage table.
Epley: 1RM = weight × (1 + reps / 30). Brzycki: 1RM = weight × 36 / (37 - reps). Both take a submaximal set, some weight for some number of reps short of failure or right at it, and project what a true single-rep max would be. Neither needs you to actually attempt a heavy single, which is the whole appeal for programming without constant max-effort testing.
200 lifted for 5 reps: Epley gives 200 × (1 + 5/30) = 233.3. Brzycki gives 200 × 36 / 32 = 225.0. The two land about 8 lb apart here, typical for a set in the 4-6 rep range, and would spread further apart if the same weight were lifted for 10 or 12 reps instead.
| % of 1RM | Weight |
|---|---|
| 50% | 116.5 |
| 60% | 139.8 |
| 70% | 163.1 |
| 75% | 174.8 |
| 80% | 186.4 |
| 85% | 198.1 |
| 90% | 209.7 |
| 95% | 221.3 |
| 100% | 233 |
This is a training estimate, not medical or professional coaching advice. Warm up properly, use a spotter or safety pins for near-maximal attempts, and stop if a lift feels unsafe. Consult a qualified coach or trainer for a personalized program.