205 lb for 3 reps
Estimated one-rep max: about 225 lb (102 kg). The five formulas span 217–234 lb, so treat it as a range rather than a number.
Estimated one-rep max
102 kg
Mean of five published formulas. Range 98–106 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 102.3 | Epley, 1985 |
| Brzycki | 98.5 | Brzycki, 1993 |
| Lombardi | 103.8 | Lombardi, 1989 |
| O'Conner | 100.0 | O'Conner et al., 1989 |
| Mayhew | 106.0 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 225 lb a good bench press?
If that lift is a bench press, 225 lb (102 kg) puts a man at 82.5–87.5 kg bodyweight at the 19th percentile of 29,914 judged competition benches — novice. 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% | 97.0 |
| 90% | 91.9 |
| 85% | 86.8 |
| 80% | 81.7 |
| 75% | 76.6 |
| 70% | 71.5 |
| 65% | 66.4 |
| 60% | 61.3 |
| 55% | 56.2 |
| 50% | 51.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 40.8 | 5 |
| 55% | 56.2 | 5 |
| 70% | 71.5 | 3 |
| 80% | 81.7 | 2 |
| 90% | 91.9 | 1 |
| Working | 102.1 | 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 205 lb, so the estimate for any set you actually did is one click away.
205 lb × 2
1RM 219 lb
205 lb × 4
1RM 231 lb
205 lb × 5
1RM 237 lb
205 lb × 6
1RM 243 lb
205 lb × 7
1RM 249 lb
205 lb × 8
1RM 254 lb
205 lb × 9
1RM 260 lb
205 lb × 10
1RM 266 lb
205 lb × 11
1RM 272 lb
205 lb × 12
1RM 278 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
205 lb × 3 — common questions
What is my one-rep max if I lift 205 lb for 3 reps?
About 225 lb (102 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 217 to 234 lb, so the range is the honest answer.
Is 225 lb a good bench press?
If the lift is a bench press, 225 lb (102 kg) puts a man at 82.5–87.5 kg bodyweight at the 19th percentile of 29,914 judged competition benches — novice. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 90 lb × 5, 124 lb × 5, 158 lb × 3, 180 lb × 2, 203 lb × 1, then the working single at 225 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.