One-rep max
285 lb for 9 reps
Estimated one-rep max: about 164 kg. The five formulas span 158–168 kg, so treat it as a range.
Estimated one-rep max
164 kg
Mean of five published formulas. Range 158–168 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 168.1 | Epley, 1985 |
| Brzycki | 166.2 | Brzycki, 1993 |
| Lombardi | 161.0 | Lombardi, 1989 |
| O'Conner | 158.4 | O'Conner et al., 1989 |
| Mayhew | 166.3 | Mayhew et al., 1992 |
So is 164 kg a good bench press?
If that lift is a bench press, 164 kg puts a man at 82.5–87.5 kg bodyweight at the 92nd percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 155.8 |
| 90% | 147.6 |
| 85% | 139.4 |
| 80% | 131.2 |
| 75% | 123.0 |
| 70% | 114.8 |
| 65% | 106.6 |
| 60% | 98.4 |
| 55% | 90.2 |
| 50% | 82.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 65.6 | 5 |
| 55% | 90.2 | 5 |
| 70% | 114.8 | 3 |
| 80% | 131.2 | 2 |
| 90% | 147.6 | 1 |
| Working | 164.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.