195 lb for 11 reps
Estimated one-rep max: about 259 lb (117 kg). The five formulas span 248–270 lb, so treat it as a range rather than a number.
Estimated one-rep max
117 kg
Mean of five published formulas. Range 112–122 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 120.9 | Epley, 1985 |
| Brzycki | 122.5 | Brzycki, 1993 |
| Lombardi | 112.4 | Lombardi, 1989 |
| O'Conner | 112.8 | O'Conner et al., 1989 |
| Mayhew | 117.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 259 lb a good bench press?
If that lift is a bench press, 259 lb (117 kg) puts a man at 82.5–87.5 kg bodyweight at the 37th percentile of 29,914 judged competition benches — intermediate. 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% | 111.4 |
| 90% | 105.5 |
| 85% | 99.7 |
| 80% | 93.8 |
| 75% | 88.0 |
| 70% | 82.1 |
| 65% | 76.2 |
| 60% | 70.4 |
| 55% | 64.5 |
| 50% | 58.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 46.9 | 5 |
| 55% | 64.5 | 5 |
| 70% | 82.1 | 3 |
| 80% | 93.8 | 2 |
| 90% | 105.5 | 1 |
| Working | 117.3 | 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 lb, so the estimate for any set you actually did is one click away.
195 lb × 2
1RM 208 lb
195 lb × 3
1RM 214 lb
195 lb × 4
1RM 220 lb
195 lb × 5
1RM 225 lb
195 lb × 6
1RM 231 lb
195 lb × 7
1RM 236 lb
195 lb × 8
1RM 242 lb
195 lb × 9
1RM 247 lb
195 lb × 10
1RM 253 lb
195 lb × 12
1RM 264 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
195 lb × 11 — common questions
What is my one-rep max if I lift 195 lb for 11 reps?
About 259 lb (117 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 248 to 270 lb, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 259 lb a good bench press?
If the lift is a bench press, 259 lb (117 kg) puts a man at 82.5–87.5 kg bodyweight at the 37th percentile of 29,914 judged competition benches — intermediate. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 103 lb × 5, 142 lb × 5, 181 lb × 3, 207 lb × 2, 233 lb × 1, then the working single at 259 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.