One-rep max
230 kg for 7 reps
Estimated one-rep max: about 279 kg. The five formulas span 270–285 kg, so treat it as a range.
Estimated one-rep max
279 kg
Mean of five published formulas. Range 270–285 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 283.7 | Epley, 1985 |
| Brzycki | 276.0 | Brzycki, 1993 |
| Lombardi | 279.4 | Lombardi, 1989 |
| O'Conner | 270.3 | O'Conner et al., 1989 |
| Mayhew | 285.0 | Mayhew et al., 1992 |
So is 279 kg a good bench press?
If that lift is a bench press, 279 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% | 264.9 |
| 90% | 251.0 |
| 85% | 237.0 |
| 80% | 223.1 |
| 75% | 209.1 |
| 70% | 195.2 |
| 65% | 181.3 |
| 60% | 167.3 |
| 55% | 153.4 |
| 50% | 139.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 111.5 | 5 |
| 55% | 153.4 | 5 |
| 70% | 195.2 | 3 |
| 80% | 223.1 | 2 |
| 90% | 251.0 | 1 |
| Working | 278.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.