One-rep max
250 kg for 9 reps
Estimated one-rep max: about 317 kg. The five formulas span 306–325 kg, so treat it as a range.
Estimated one-rep max
317 kg
Mean of five published formulas. Range 306–325 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 325.0 | Epley, 1985 |
| Brzycki | 321.4 | Brzycki, 1993 |
| Lombardi | 311.4 | Lombardi, 1989 |
| O'Conner | 306.3 | O'Conner et al., 1989 |
| Mayhew | 321.6 | Mayhew et al., 1992 |
So is 317 kg a good bench press?
If that lift is a bench press, 317 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% | 301.3 |
| 90% | 285.4 |
| 85% | 269.6 |
| 80% | 253.7 |
| 75% | 237.9 |
| 70% | 222.0 |
| 65% | 206.1 |
| 60% | 190.3 |
| 55% | 174.4 |
| 50% | 158.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 126.9 | 5 |
| 55% | 174.4 | 5 |
| 70% | 222.0 | 3 |
| 80% | 253.7 | 2 |
| 90% | 285.4 | 1 |
| Working | 317.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.