One-rep max
230 kg for 4 reps
Estimated one-rep max: about 259 kg. The five formulas span 251–268 kg, so treat it as a range.
Estimated one-rep max
259 kg
Mean of five published formulas. Range 251–268 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 260.7 | Epley, 1985 |
| Brzycki | 250.9 | Brzycki, 1993 |
| Lombardi | 264.2 | Lombardi, 1989 |
| O'Conner | 253.0 | O'Conner et al., 1989 |
| Mayhew | 268.0 | Mayhew et al., 1992 |
So is 259 kg a good bench press?
If that lift is a bench press, 259 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% | 246.4 |
| 90% | 233.4 |
| 85% | 220.4 |
| 80% | 207.5 |
| 75% | 194.5 |
| 70% | 181.5 |
| 65% | 168.6 |
| 60% | 155.6 |
| 55% | 142.6 |
| 50% | 129.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 103.7 | 5 |
| 55% | 142.6 | 5 |
| 70% | 181.5 | 3 |
| 80% | 207.5 | 2 |
| 90% | 233.4 | 1 |
| Working | 259.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.