One-rep max
155 kg for 9 reps
Estimated one-rep max: about 197 kg. The five formulas span 190–202 kg, so treat it as a range.
Estimated one-rep max
197 kg
Mean of five published formulas. Range 190–202 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 201.5 | Epley, 1985 |
| Brzycki | 199.3 | Brzycki, 1993 |
| Lombardi | 193.1 | Lombardi, 1989 |
| O'Conner | 189.9 | O'Conner et al., 1989 |
| Mayhew | 199.4 | Mayhew et al., 1992 |
So is 197 kg a good bench press?
If that lift is a bench press, 197 kg puts a man at 82.5–87.5 kg bodyweight at the 99th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 186.8 |
| 90% | 177.0 |
| 85% | 167.1 |
| 80% | 157.3 |
| 75% | 147.5 |
| 70% | 137.6 |
| 65% | 127.8 |
| 60% | 118.0 |
| 55% | 108.1 |
| 50% | 98.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 78.7 | 5 |
| 55% | 108.1 | 5 |
| 70% | 137.6 | 3 |
| 80% | 157.3 | 2 |
| 90% | 177.0 | 1 |
| Working | 196.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.