One-rep max
275 lb for 3 reps
Estimated one-rep max: about 137 kg. The five formulas span 132–142 kg, so treat it as a range.
Estimated one-rep max
137 kg
Mean of five published formulas. Range 132–142 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 137.2 | Epley, 1985 |
| Brzycki | 132.1 | Brzycki, 1993 |
| Lombardi | 139.2 | Lombardi, 1989 |
| O'Conner | 134.1 | O'Conner et al., 1989 |
| Mayhew | 142.2 | Mayhew et al., 1992 |
So is 137 kg a good bench press?
If that lift is a bench press, 137 kg puts a man at 82.5–87.5 kg bodyweight at the 66th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 130.1 |
| 90% | 123.3 |
| 85% | 116.4 |
| 80% | 109.6 |
| 75% | 102.7 |
| 70% | 95.9 |
| 65% | 89.0 |
| 60% | 82.2 |
| 55% | 75.3 |
| 50% | 68.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 54.8 | 5 |
| 55% | 75.3 | 5 |
| 70% | 95.9 | 3 |
| 80% | 109.6 | 2 |
| 90% | 123.3 | 1 |
| Working | 137.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.