One-rep max
260 kg for 6 reps
Estimated one-rep max: about 308 kg. The five formulas span 299–316 kg, so treat it as a range.
Estimated one-rep max
308 kg
Mean of five published formulas. Range 299–316 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 312.0 | Epley, 1985 |
| Brzycki | 301.9 | Brzycki, 1993 |
| Lombardi | 311.0 | Lombardi, 1989 |
| O'Conner | 299.0 | O'Conner et al., 1989 |
| Mayhew | 315.8 | Mayhew et al., 1992 |
So is 308 kg a good bench press?
If that lift is a bench press, 308 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% | 292.6 |
| 90% | 277.2 |
| 85% | 261.8 |
| 80% | 246.4 |
| 75% | 231.0 |
| 70% | 215.6 |
| 65% | 200.2 |
| 60% | 184.8 |
| 55% | 169.4 |
| 50% | 154.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 123.2 | 5 |
| 55% | 169.4 | 5 |
| 70% | 215.6 | 3 |
| 80% | 246.4 | 2 |
| 90% | 277.2 | 1 |
| Working | 308.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.