One-rep max
170 kg for 12 reps
Estimated one-rep max: about 230 kg. The five formulas span 218–245 kg, so treat it as a range.
Estimated one-rep max
230 kg
Mean of five published formulas. Range 218–245 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 238.0 | Epley, 1985 |
| Brzycki | 244.8 | Brzycki, 1993 |
| Lombardi | 218.0 | Lombardi, 1989 |
| O'Conner | 221.0 | O'Conner et al., 1989 |
| Mayhew | 230.2 | Mayhew et al., 1992 |
So is 230 kg a good bench press?
If that lift is a bench press, 230 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% | 218.9 |
| 90% | 207.3 |
| 85% | 195.8 |
| 80% | 184.3 |
| 75% | 172.8 |
| 70% | 161.3 |
| 65% | 149.8 |
| 60% | 138.2 |
| 55% | 126.7 |
| 50% | 115.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 92.2 | 5 |
| 55% | 126.7 | 5 |
| 70% | 161.3 | 3 |
| 80% | 184.3 | 2 |
| 90% | 207.3 | 1 |
| Working | 230.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.