One-rep max
175 kg for 9 reps
Estimated one-rep max: about 222 kg. The five formulas span 214–228 kg, so treat it as a range.
Estimated one-rep max
222 kg
Mean of five published formulas. Range 214–228 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 227.5 | Epley, 1985 |
| Brzycki | 225.0 | Brzycki, 1993 |
| Lombardi | 218.0 | Lombardi, 1989 |
| O'Conner | 214.4 | O'Conner et al., 1989 |
| Mayhew | 225.1 | Mayhew et al., 1992 |
So is 222 kg a good bench press?
If that lift is a bench press, 222 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% | 210.9 |
| 90% | 199.8 |
| 85% | 188.7 |
| 80% | 177.6 |
| 75% | 166.5 |
| 70% | 155.4 |
| 65% | 144.3 |
| 60% | 133.2 |
| 55% | 122.1 |
| 50% | 111.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 88.8 | 5 |
| 55% | 122.1 | 5 |
| 70% | 155.4 | 3 |
| 80% | 177.6 | 2 |
| 90% | 199.8 | 1 |
| Working | 222.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.