One-rep max
170 kg for 8 reps
Estimated one-rep max: about 211 kg. The five formulas span 204–215 kg, so treat it as a range.
Estimated one-rep max
211 kg
Mean of five published formulas. Range 204–215 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 215.3 | Epley, 1985 |
| Brzycki | 211.0 | Brzycki, 1993 |
| Lombardi | 209.3 | Lombardi, 1989 |
| O'Conner | 204.0 | O'Conner et al., 1989 |
| Mayhew | 214.7 | Mayhew et al., 1992 |
So is 211 kg a good bench press?
If that lift is a bench press, 211 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% | 200.3 |
| 90% | 189.8 |
| 85% | 179.2 |
| 80% | 168.7 |
| 75% | 158.2 |
| 70% | 147.6 |
| 65% | 137.1 |
| 60% | 126.5 |
| 55% | 116.0 |
| 50% | 105.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 84.3 | 5 |
| 55% | 116.0 | 5 |
| 70% | 147.6 | 3 |
| 80% | 168.7 | 2 |
| 90% | 189.8 | 1 |
| Working | 210.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.