One-rep max
280 kg for 7 reps
Estimated one-rep max: about 339 kg. The five formulas span 329–347 kg, so treat it as a range.
Estimated one-rep max
339 kg
Mean of five published formulas. Range 329–347 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 345.3 | Epley, 1985 |
| Brzycki | 336.0 | Brzycki, 1993 |
| Lombardi | 340.1 | Lombardi, 1989 |
| O'Conner | 329.0 | O'Conner et al., 1989 |
| Mayhew | 346.9 | Mayhew et al., 1992 |
So is 339 kg a good bench press?
If that lift is a bench press, 339 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% | 322.5 |
| 90% | 305.5 |
| 85% | 288.6 |
| 80% | 271.6 |
| 75% | 254.6 |
| 70% | 237.6 |
| 65% | 220.7 |
| 60% | 203.7 |
| 55% | 186.7 |
| 50% | 169.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 135.8 | 5 |
| 55% | 186.7 | 5 |
| 70% | 237.6 | 3 |
| 80% | 271.6 | 2 |
| 90% | 305.5 | 1 |
| Working | 339.5 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.