One-rep max
190 kg for 4 reps
Estimated one-rep max: about 214 kg. The five formulas span 207–221 kg, so treat it as a range.
Estimated one-rep max
214 kg
Mean of five published formulas. Range 207–221 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 215.3 | Epley, 1985 |
| Brzycki | 207.3 | Brzycki, 1993 |
| Lombardi | 218.3 | Lombardi, 1989 |
| O'Conner | 209.0 | O'Conner et al., 1989 |
| Mayhew | 221.4 | Mayhew et al., 1992 |
So is 214 kg a good bench press?
If that lift is a bench press, 214 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% | 203.5 |
| 90% | 192.8 |
| 85% | 182.1 |
| 80% | 171.4 |
| 75% | 160.7 |
| 70% | 150.0 |
| 65% | 139.3 |
| 60% | 128.5 |
| 55% | 117.8 |
| 50% | 107.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 85.7 | 5 |
| 55% | 117.8 | 5 |
| 70% | 150.0 | 3 |
| 80% | 171.4 | 2 |
| 90% | 192.8 | 1 |
| Working | 214.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.