One-rep max
220 kg for 6 reps
Estimated one-rep max: about 261 kg. The five formulas span 253–267 kg, so treat it as a range.
Estimated one-rep max
261 kg
Mean of five published formulas. Range 253–267 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 264.0 | Epley, 1985 |
| Brzycki | 255.5 | Brzycki, 1993 |
| Lombardi | 263.2 | Lombardi, 1989 |
| O'Conner | 253.0 | O'Conner et al., 1989 |
| Mayhew | 267.2 | Mayhew et al., 1992 |
So is 261 kg a good bench press?
If that lift is a bench press, 261 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% | 247.6 |
| 90% | 234.5 |
| 85% | 221.5 |
| 80% | 208.5 |
| 75% | 195.4 |
| 70% | 182.4 |
| 65% | 169.4 |
| 60% | 156.3 |
| 55% | 143.3 |
| 50% | 130.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 104.2 | 5 |
| 55% | 143.3 | 5 |
| 70% | 182.4 | 3 |
| 80% | 208.5 | 2 |
| 90% | 234.5 | 1 |
| Working | 260.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.