One-rep max
210 kg for 3 reps
Estimated one-rep max: about 231 kg. The five formulas span 222–239 kg, so treat it as a range.
Estimated one-rep max
231 kg
Mean of five published formulas. Range 222–239 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 231.0 | Epley, 1985 |
| Brzycki | 222.4 | Brzycki, 1993 |
| Lombardi | 234.4 | Lombardi, 1989 |
| O'Conner | 225.8 | O'Conner et al., 1989 |
| Mayhew | 239.4 | Mayhew et al., 1992 |
So is 231 kg a good bench press?
If that lift is a bench press, 231 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% | 219.0 |
| 90% | 207.5 |
| 85% | 196.0 |
| 80% | 184.5 |
| 75% | 172.9 |
| 70% | 161.4 |
| 65% | 149.9 |
| 60% | 138.3 |
| 55% | 126.8 |
| 50% | 115.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 92.2 | 5 |
| 55% | 126.8 | 5 |
| 70% | 161.4 | 3 |
| 80% | 184.5 | 2 |
| 90% | 207.5 | 1 |
| Working | 230.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.