155 kg for 3 reps
Estimated one-rep max: about 170 kg (375 lb). The five formulas span 164–177 kg, so treat it as a range rather than a number.
Estimated one-rep max
170 kg
Mean of five published formulas. Range 164–177 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 170.5 | Epley, 1985 |
| Brzycki | 164.1 | Brzycki, 1993 |
| Lombardi | 173.0 | Lombardi, 1989 |
| O'Conner | 166.6 | O'Conner et al., 1989 |
| Mayhew | 176.7 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 170 kg a good bench press?
If that lift is a bench press, 170 kg (375 lb) puts a man at 82.5–87.5 kg bodyweight at the 95th percentile of 29,914 judged competition benches — world-class. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 161.7 |
| 90% | 153.2 |
| 85% | 144.7 |
| 80% | 136.1 |
| 75% | 127.6 |
| 70% | 119.1 |
| 65% | 110.6 |
| 60% | 102.1 |
| 55% | 93.6 |
| 50% | 85.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 68.1 | 5 |
| 55% | 93.6 | 5 |
| 70% | 119.1 | 3 |
| 80% | 136.1 | 2 |
| 90% | 153.2 | 1 |
| Working | 170.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 155 kg, so the estimate for any set you actually did is one click away.
155 kg × 2
1RM 165 kg
155 kg × 4
1RM 175 kg
155 kg × 5
1RM 179 kg
155 kg × 6
1RM 184 kg
155 kg × 7
1RM 188 kg
155 kg × 8
1RM 192 kg
155 kg × 9
1RM 197 kg
155 kg × 10
1RM 201 kg
155 kg × 11
1RM 206 kg
155 kg × 12
1RM 210 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
155 kg × 3 — common questions
What is my one-rep max if I lift 155 kg for 3 reps?
About 170 kg (375 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 164 to 177 kg, so the range is the honest answer.
Is 170 kg a good bench press?
If the lift is a bench press, 170 kg (375 lb) puts a man at 82.5–87.5 kg bodyweight at the 95th percentile of 29,914 judged competition benches — world-class. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 68 kg × 5, 94 kg × 5, 119 kg × 3, 136 kg × 2, 153 kg × 1, then the working single at 170 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.