One-rep max
200 kg for 4 reps
Estimated one-rep max: about 226 kg. The five formulas span 218–233 kg, so treat it as a range.
Estimated one-rep max
226 kg
Mean of five published formulas. Range 218–233 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 226.7 | Epley, 1985 |
| Brzycki | 218.2 | Brzycki, 1993 |
| Lombardi | 229.7 | Lombardi, 1989 |
| O'Conner | 220.0 | O'Conner et al., 1989 |
| Mayhew | 233.0 | Mayhew et al., 1992 |
So is 226 kg a good bench press?
If that lift is a bench press, 226 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% | 214.2 |
| 90% | 203.0 |
| 85% | 191.7 |
| 80% | 180.4 |
| 75% | 169.1 |
| 70% | 157.9 |
| 65% | 146.6 |
| 60% | 135.3 |
| 55% | 124.0 |
| 50% | 112.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 90.2 | 5 |
| 55% | 124.0 | 5 |
| 70% | 157.9 | 3 |
| 80% | 180.4 | 2 |
| 90% | 203.0 | 1 |
| Working | 225.5 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.