One-rep max
185 kg for 10 reps
Estimated one-rep max: about 240 kg. The five formulas span 231–247 kg, so treat it as a range.
Estimated one-rep max
240 kg
Mean of five published formulas. Range 231–247 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 246.7 | Epley, 1985 |
| Brzycki | 246.7 | Brzycki, 1993 |
| Lombardi | 232.9 | Lombardi, 1989 |
| O'Conner | 231.3 | O'Conner et al., 1989 |
| Mayhew | 242.2 | Mayhew et al., 1992 |
So is 240 kg a good bench press?
If that lift is a bench press, 240 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% | 227.9 |
| 90% | 215.9 |
| 85% | 204.0 |
| 80% | 192.0 |
| 75% | 180.0 |
| 70% | 168.0 |
| 65% | 156.0 |
| 60% | 144.0 |
| 55% | 132.0 |
| 50% | 120.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 96.0 | 5 |
| 55% | 132.0 | 5 |
| 70% | 168.0 | 3 |
| 80% | 192.0 | 2 |
| 90% | 215.9 | 1 |
| Working | 239.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.