One-rep max
265 lb for 11 reps
Estimated one-rep max: about 159 kg. The five formulas span 153–166 kg, so treat it as a range.
Estimated one-rep max
159 kg
Mean of five published formulas. Range 153–166 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 164.3 | Epley, 1985 |
| Brzycki | 166.4 | Brzycki, 1993 |
| Lombardi | 152.8 | Lombardi, 1989 |
| O'Conner | 153.3 | O'Conner et al., 1989 |
| Mayhew | 160.1 | Mayhew et al., 1992 |
So is 159 kg a good bench press?
If that lift is a bench press, 159 kg puts a man at 82.5–87.5 kg bodyweight at the 89th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 151.4 |
| 90% | 143.4 |
| 85% | 135.5 |
| 80% | 127.5 |
| 75% | 119.5 |
| 70% | 111.6 |
| 65% | 103.6 |
| 60% | 95.6 |
| 55% | 87.7 |
| 50% | 79.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 63.7 | 5 |
| 55% | 87.7 | 5 |
| 70% | 111.6 | 3 |
| 80% | 127.5 | 2 |
| 90% | 143.4 | 1 |
| Working | 159.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.