One-rep max
190 kg for 3 reps
Estimated one-rep max: about 209 kg. The five formulas span 201–217 kg, so treat it as a range.
Estimated one-rep max
209 kg
Mean of five published formulas. Range 201–217 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 209.0 | Epley, 1985 |
| Brzycki | 201.2 | Brzycki, 1993 |
| Lombardi | 212.1 | Lombardi, 1989 |
| O'Conner | 204.3 | O'Conner et al., 1989 |
| Mayhew | 216.6 | Mayhew et al., 1992 |
So is 209 kg a good bench press?
If that lift is a bench press, 209 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% | 198.2 |
| 90% | 187.8 |
| 85% | 177.3 |
| 80% | 166.9 |
| 75% | 156.5 |
| 70% | 146.0 |
| 65% | 135.6 |
| 60% | 125.2 |
| 55% | 114.7 |
| 50% | 104.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 83.4 | 5 |
| 55% | 114.7 | 5 |
| 70% | 146.0 | 3 |
| 80% | 166.9 | 2 |
| 90% | 187.8 | 1 |
| Working | 208.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.