One-rep max
170 kg for 9 reps
Estimated one-rep max: about 216 kg. The five formulas span 208–221 kg, so treat it as a range.
Estimated one-rep max
216 kg
Mean of five published formulas. Range 208–221 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 221.0 | Epley, 1985 |
| Brzycki | 218.6 | Brzycki, 1993 |
| Lombardi | 211.8 | Lombardi, 1989 |
| O'Conner | 208.3 | O'Conner et al., 1989 |
| Mayhew | 218.7 | Mayhew et al., 1992 |
So is 216 kg a good bench press?
If that lift is a bench press, 216 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% | 204.9 |
| 90% | 194.1 |
| 85% | 183.3 |
| 80% | 172.5 |
| 75% | 161.7 |
| 70% | 151.0 |
| 65% | 140.2 |
| 60% | 129.4 |
| 55% | 118.6 |
| 50% | 107.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 86.3 | 5 |
| 55% | 118.6 | 5 |
| 70% | 151.0 | 3 |
| 80% | 172.5 | 2 |
| 90% | 194.1 | 1 |
| Working | 215.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.