One-rep max
280 kg for 10 reps
Estimated one-rep max: about 363 kg. The five formulas span 350–373 kg, so treat it as a range.
Estimated one-rep max
363 kg
Mean of five published formulas. Range 350–373 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 373.3 | Epley, 1985 |
| Brzycki | 373.3 | Brzycki, 1993 |
| Lombardi | 352.5 | Lombardi, 1989 |
| O'Conner | 350.0 | O'Conner et al., 1989 |
| Mayhew | 366.6 | Mayhew et al., 1992 |
So is 363 kg a good bench press?
If that lift is a bench press, 363 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% | 345.0 |
| 90% | 326.8 |
| 85% | 308.7 |
| 80% | 290.5 |
| 75% | 272.4 |
| 70% | 254.2 |
| 65% | 236.1 |
| 60% | 217.9 |
| 55% | 199.7 |
| 50% | 181.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 145.3 | 5 |
| 55% | 199.7 | 5 |
| 70% | 254.2 | 3 |
| 80% | 290.5 | 2 |
| 90% | 326.8 | 1 |
| Working | 363.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.