One-rep max
275 lb for 12 reps
Estimated one-rep max: about 169 kg. The five formulas span 160–180 kg, so treat it as a range.
Estimated one-rep max
169 kg
Mean of five published formulas. Range 160–180 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 174.6 | Epley, 1985 |
| Brzycki | 179.6 | Brzycki, 1993 |
| Lombardi | 159.9 | Lombardi, 1989 |
| O'Conner | 162.2 | O'Conner et al., 1989 |
| Mayhew | 168.9 | Mayhew et al., 1992 |
So is 169 kg a good bench press?
If that lift is a bench press, 169 kg puts a man at 82.5–87.5 kg bodyweight at the 94th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 160.6 |
| 90% | 152.1 |
| 85% | 143.7 |
| 80% | 135.2 |
| 75% | 126.8 |
| 70% | 118.3 |
| 65% | 109.9 |
| 60% | 101.4 |
| 55% | 93.0 |
| 50% | 84.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 67.6 | 5 |
| 55% | 93.0 | 5 |
| 70% | 118.3 | 3 |
| 80% | 135.2 | 2 |
| 90% | 152.1 | 1 |
| Working | 169.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.