195 kg for 6 reps
Estimated one-rep max: about 231 kg (509 lb). The five formulas span 224–237 kg, so treat it as a range rather than a number.
Estimated one-rep max
231 kg
Mean of five published formulas. Range 224–237 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 234.0 | Epley, 1985 |
| Brzycki | 226.5 | Brzycki, 1993 |
| Lombardi | 233.3 | Lombardi, 1989 |
| O'Conner | 224.2 | O'Conner et al., 1989 |
| Mayhew | 236.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 231 kg a good bench press?
If that lift is a bench press, 231 kg (509 lb) puts a man at 82.5–87.5 kg bodyweight at the 99th percentile of 29,914 judged competition benches — world-class. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 219.4 |
| 90% | 207.9 |
| 85% | 196.3 |
| 80% | 184.8 |
| 75% | 173.2 |
| 70% | 161.7 |
| 65% | 150.1 |
| 60% | 138.6 |
| 55% | 127.0 |
| 50% | 115.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 92.4 | 5 |
| 55% | 127.0 | 5 |
| 70% | 161.7 | 3 |
| 80% | 184.8 | 2 |
| 90% | 207.9 | 1 |
| Working | 231.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 195 kg, so the estimate for any set you actually did is one click away.
195 kg × 2
1RM 208 kg
195 kg × 3
1RM 214 kg
195 kg × 4
1RM 220 kg
195 kg × 5
1RM 225 kg
195 kg × 7
1RM 236 kg
195 kg × 8
1RM 242 kg
195 kg × 9
1RM 247 kg
195 kg × 10
1RM 253 kg
195 kg × 11
1RM 259 kg
195 kg × 12
1RM 264 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
195 kg × 6 — common questions
What is my one-rep max if I lift 195 kg for 6 reps?
About 231 kg (509 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 224 to 237 kg, so the range is the honest answer.
Is 231 kg a good bench press?
If the lift is a bench press, 231 kg (509 lb) puts a man at 82.5–87.5 kg bodyweight at the 99th percentile of 29,914 judged competition benches — world-class. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 92 kg × 5, 127 kg × 5, 162 kg × 3, 185 kg × 2, 208 kg × 1, then the working single at 231 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.