One-rep max
210 kg for 11 reps
Estimated one-rep max: about 278 kg. The five formulas span 267–291 kg, so treat it as a range.
Estimated one-rep max
278 kg
Mean of five published formulas. Range 267–291 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 287.0 | Epley, 1985 |
| Brzycki | 290.8 | Brzycki, 1993 |
| Lombardi | 266.9 | Lombardi, 1989 |
| O'Conner | 267.8 | O'Conner et al., 1989 |
| Mayhew | 279.7 | Mayhew et al., 1992 |
So is 278 kg a good bench press?
If that lift is a bench press, 278 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% | 264.5 |
| 90% | 250.6 |
| 85% | 236.7 |
| 80% | 222.7 |
| 75% | 208.8 |
| 70% | 194.9 |
| 65% | 181.0 |
| 60% | 167.1 |
| 55% | 153.1 |
| 50% | 139.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 111.4 | 5 |
| 55% | 153.1 | 5 |
| 70% | 194.9 | 3 |
| 80% | 222.7 | 2 |
| 90% | 250.6 | 1 |
| Working | 278.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.