One-rep max
250 kg for 11 reps
Estimated one-rep max: about 331 kg. The five formulas span 318–346 kg, so treat it as a range.
Estimated one-rep max
331 kg
Mean of five published formulas. Range 318–346 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 341.7 | Epley, 1985 |
| Brzycki | 346.2 | Brzycki, 1993 |
| Lombardi | 317.7 | Lombardi, 1989 |
| O'Conner | 318.8 | O'Conner et al., 1989 |
| Mayhew | 333.0 | Mayhew et al., 1992 |
So is 331 kg a good bench press?
If that lift is a bench press, 331 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% | 314.9 |
| 90% | 298.3 |
| 85% | 281.7 |
| 80% | 265.2 |
| 75% | 248.6 |
| 70% | 232.0 |
| 65% | 215.4 |
| 60% | 198.9 |
| 55% | 182.3 |
| 50% | 165.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 132.6 | 5 |
| 55% | 182.3 | 5 |
| 70% | 232.0 | 3 |
| 80% | 265.2 | 2 |
| 90% | 298.3 | 1 |
| Working | 331.5 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.