One-rep max
245 lb for 11 reps
Estimated one-rep max: about 147 kg. The five formulas span 141–154 kg, so treat it as a range.
Estimated one-rep max
147 kg
Mean of five published formulas. Range 141–154 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 151.9 | Epley, 1985 |
| Brzycki | 153.9 | Brzycki, 1993 |
| Lombardi | 141.2 | Lombardi, 1989 |
| O'Conner | 141.7 | O'Conner et al., 1989 |
| Mayhew | 148.0 | Mayhew et al., 1992 |
So is 147 kg a good bench press?
If that lift is a bench press, 147 kg puts a man at 82.5–87.5 kg bodyweight at the 78th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 140.0 |
| 90% | 132.6 |
| 85% | 125.2 |
| 80% | 117.9 |
| 75% | 110.5 |
| 70% | 103.1 |
| 65% | 95.8 |
| 60% | 88.4 |
| 55% | 81.0 |
| 50% | 73.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 58.9 | 5 |
| 55% | 81.0 | 5 |
| 70% | 103.1 | 3 |
| 80% | 117.9 | 2 |
| 90% | 132.6 | 1 |
| Working | 147.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.