One-rep max
270 kg for 8 reps
Estimated one-rep max: about 335 kg. The five formulas span 324–342 kg, so treat it as a range.
Estimated one-rep max
335 kg
Mean of five published formulas. Range 324–342 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 342.0 | Epley, 1985 |
| Brzycki | 335.2 | Brzycki, 1993 |
| Lombardi | 332.4 | Lombardi, 1989 |
| O'Conner | 324.0 | O'Conner et al., 1989 |
| Mayhew | 341.0 | Mayhew et al., 1992 |
So is 335 kg a good bench press?
If that lift is a bench press, 335 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% | 318.2 |
| 90% | 301.4 |
| 85% | 284.7 |
| 80% | 267.9 |
| 75% | 251.2 |
| 70% | 234.4 |
| 65% | 217.7 |
| 60% | 200.9 |
| 55% | 184.2 |
| 50% | 167.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 134.0 | 5 |
| 55% | 184.2 | 5 |
| 70% | 234.4 | 3 |
| 80% | 267.9 | 2 |
| 90% | 301.4 | 1 |
| Working | 334.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.