One-rep max
180 kg for 10 reps
Estimated one-rep max: about 233 kg. The five formulas span 225–240 kg, so treat it as a range.
Estimated one-rep max
233 kg
Mean of five published formulas. Range 225–240 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 240.0 | Epley, 1985 |
| Brzycki | 240.0 | Brzycki, 1993 |
| Lombardi | 226.6 | Lombardi, 1989 |
| O'Conner | 225.0 | O'Conner et al., 1989 |
| Mayhew | 235.7 | Mayhew et al., 1992 |
So is 233 kg a good bench press?
If that lift is a bench press, 233 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% | 221.8 |
| 90% | 210.1 |
| 85% | 198.4 |
| 80% | 186.8 |
| 75% | 175.1 |
| 70% | 163.4 |
| 65% | 151.7 |
| 60% | 140.1 |
| 55% | 128.4 |
| 50% | 116.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 93.4 | 5 |
| 55% | 128.4 | 5 |
| 70% | 163.4 | 3 |
| 80% | 186.8 | 2 |
| 90% | 210.1 | 1 |
| Working | 233.5 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.