One-rep max
230 kg for 6 reps
Estimated one-rep max: about 272 kg. The five formulas span 265–279 kg, so treat it as a range.
Estimated one-rep max
272 kg
Mean of five published formulas. Range 265–279 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 276.0 | Epley, 1985 |
| Brzycki | 267.1 | Brzycki, 1993 |
| Lombardi | 275.1 | Lombardi, 1989 |
| O'Conner | 264.5 | O'Conner et al., 1989 |
| Mayhew | 279.4 | Mayhew et al., 1992 |
So is 272 kg a good bench press?
If that lift is a bench press, 272 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% | 258.8 |
| 90% | 245.2 |
| 85% | 231.6 |
| 80% | 217.9 |
| 75% | 204.3 |
| 70% | 190.7 |
| 65% | 177.1 |
| 60% | 163.5 |
| 55% | 149.8 |
| 50% | 136.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 109.0 | 5 |
| 55% | 149.8 | 5 |
| 70% | 190.7 | 3 |
| 80% | 217.9 | 2 |
| 90% | 245.2 | 1 |
| Working | 272.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.