One-rep max
285 lb for 7 reps
Estimated one-rep max: about 157 kg. The five formulas span 152–160 kg, so treat it as a range.
Estimated one-rep max
157 kg
Mean of five published formulas. Range 152–160 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 159.4 | Epley, 1985 |
| Brzycki | 155.1 | Brzycki, 1993 |
| Lombardi | 157.0 | Lombardi, 1989 |
| O'Conner | 151.9 | O'Conner et al., 1989 |
| Mayhew | 160.2 | Mayhew et al., 1992 |
So is 157 kg a good bench press?
If that lift is a bench press, 157 kg puts a man at 82.5–87.5 kg bodyweight at the 87th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 148.9 |
| 90% | 141.1 |
| 85% | 133.2 |
| 80% | 125.4 |
| 75% | 117.6 |
| 70% | 109.7 |
| 65% | 101.9 |
| 60% | 94.0 |
| 55% | 86.2 |
| 50% | 78.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 62.7 | 5 |
| 55% | 86.2 | 5 |
| 70% | 109.7 | 3 |
| 80% | 125.4 | 2 |
| 90% | 141.1 | 1 |
| Working | 156.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.