One-rep max
180 kg for 9 reps
Estimated one-rep max: about 228 kg. The five formulas span 221–234 kg, so treat it as a range.
Estimated one-rep max
228 kg
Mean of five published formulas. Range 221–234 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 234.0 | Epley, 1985 |
| Brzycki | 231.4 | Brzycki, 1993 |
| Lombardi | 224.2 | Lombardi, 1989 |
| O'Conner | 220.5 | O'Conner et al., 1989 |
| Mayhew | 231.5 | Mayhew et al., 1992 |
So is 228 kg a good bench press?
If that lift is a bench press, 228 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% | 216.9 |
| 90% | 205.5 |
| 85% | 194.1 |
| 80% | 182.7 |
| 75% | 171.3 |
| 70% | 159.8 |
| 65% | 148.4 |
| 60% | 137.0 |
| 55% | 125.6 |
| 50% | 114.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 91.3 | 5 |
| 55% | 125.6 | 5 |
| 70% | 159.8 | 3 |
| 80% | 182.7 | 2 |
| 90% | 205.5 | 1 |
| Working | 228.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.