One-rep max
190 kg for 6 reps
Estimated one-rep max: about 225 kg. The five formulas span 218–231 kg, so treat it as a range.
Estimated one-rep max
225 kg
Mean of five published formulas. Range 218–231 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 228.0 | Epley, 1985 |
| Brzycki | 220.6 | Brzycki, 1993 |
| Lombardi | 227.3 | Lombardi, 1989 |
| O'Conner | 218.5 | O'Conner et al., 1989 |
| Mayhew | 230.8 | Mayhew et al., 1992 |
So is 225 kg a good bench press?
If that lift is a bench press, 225 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% | 213.8 |
| 90% | 202.5 |
| 85% | 191.3 |
| 80% | 180.0 |
| 75% | 168.8 |
| 70% | 157.5 |
| 65% | 146.3 |
| 60% | 135.0 |
| 55% | 123.8 |
| 50% | 112.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 90.0 | 5 |
| 55% | 123.8 | 5 |
| 70% | 157.5 | 3 |
| 80% | 180.0 | 2 |
| 90% | 202.5 | 1 |
| Working | 225.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.