One-rep max
250 kg for 4 reps
Estimated one-rep max: about 282 kg. The five formulas span 273–291 kg, so treat it as a range.
Estimated one-rep max
282 kg
Mean of five published formulas. Range 273–291 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 283.3 | Epley, 1985 |
| Brzycki | 272.7 | Brzycki, 1993 |
| Lombardi | 287.2 | Lombardi, 1989 |
| O'Conner | 275.0 | O'Conner et al., 1989 |
| Mayhew | 291.3 | Mayhew et al., 1992 |
So is 282 kg a good bench press?
If that lift is a bench press, 282 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% | 267.8 |
| 90% | 253.7 |
| 85% | 239.6 |
| 80% | 225.5 |
| 75% | 211.4 |
| 70% | 197.3 |
| 65% | 183.2 |
| 60% | 169.1 |
| 55% | 155.0 |
| 50% | 141.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 112.8 | 5 |
| 55% | 155.0 | 5 |
| 70% | 197.3 | 3 |
| 80% | 225.5 | 2 |
| 90% | 253.7 | 1 |
| Working | 281.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.