One-rep max
260 kg for 4 reps
Estimated one-rep max: about 293 kg. The five formulas span 284–303 kg, so treat it as a range.
Estimated one-rep max
293 kg
Mean of five published formulas. Range 284–303 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 294.7 | Epley, 1985 |
| Brzycki | 283.6 | Brzycki, 1993 |
| Lombardi | 298.7 | Lombardi, 1989 |
| O'Conner | 286.0 | O'Conner et al., 1989 |
| Mayhew | 302.9 | Mayhew et al., 1992 |
So is 293 kg a good bench press?
If that lift is a bench press, 293 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% | 278.5 |
| 90% | 263.9 |
| 85% | 249.2 |
| 80% | 234.5 |
| 75% | 219.9 |
| 70% | 205.2 |
| 65% | 190.6 |
| 60% | 175.9 |
| 55% | 161.2 |
| 50% | 146.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 117.3 | 5 |
| 55% | 161.2 | 5 |
| 70% | 205.2 | 3 |
| 80% | 234.5 | 2 |
| 90% | 263.9 | 1 |
| Working | 293.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.