One-rep max
285 lb for 10 reps
Estimated one-rep max: about 168 kg. The five formulas span 162–172 kg, so treat it as a range.
Estimated one-rep max
168 kg
Mean of five published formulas. Range 162–172 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 172.4 | Epley, 1985 |
| Brzycki | 172.4 | Brzycki, 1993 |
| Lombardi | 162.7 | Lombardi, 1989 |
| O'Conner | 161.6 | O'Conner et al., 1989 |
| Mayhew | 169.3 | Mayhew et al., 1992 |
So is 168 kg a good bench press?
If that lift is a bench press, 168 kg puts a man at 82.5–87.5 kg bodyweight at the 93rd percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 159.3 |
| 90% | 150.9 |
| 85% | 142.5 |
| 80% | 134.1 |
| 75% | 125.7 |
| 70% | 117.4 |
| 65% | 109.0 |
| 60% | 100.6 |
| 55% | 92.2 |
| 50% | 83.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 67.1 | 5 |
| 55% | 92.2 | 5 |
| 70% | 117.4 | 3 |
| 80% | 134.1 | 2 |
| 90% | 150.9 | 1 |
| Working | 167.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.