One-rep max
230 kg for 12 reps
Estimated one-rep max: about 312 kg. The five formulas span 295–331 kg, so treat it as a range.
Estimated one-rep max
312 kg
Mean of five published formulas. Range 295–331 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 322.0 | Epley, 1985 |
| Brzycki | 331.2 | Brzycki, 1993 |
| Lombardi | 294.9 | Lombardi, 1989 |
| O'Conner | 299.0 | O'Conner et al., 1989 |
| Mayhew | 311.4 | Mayhew et al., 1992 |
So is 312 kg a good bench press?
If that lift is a bench press, 312 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% | 296.1 |
| 90% | 280.5 |
| 85% | 264.9 |
| 80% | 249.4 |
| 75% | 233.8 |
| 70% | 218.2 |
| 65% | 202.6 |
| 60% | 187.0 |
| 55% | 171.4 |
| 50% | 155.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 124.7 | 5 |
| 55% | 171.4 | 5 |
| 70% | 218.2 | 3 |
| 80% | 249.4 | 2 |
| 90% | 280.5 | 1 |
| Working | 311.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.