One-rep max
290 kg for 10 reps
Estimated one-rep max: about 376 kg. The five formulas span 363–387 kg, so treat it as a range.
Estimated one-rep max
376 kg
Mean of five published formulas. Range 363–387 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 386.7 | Epley, 1985 |
| Brzycki | 386.7 | Brzycki, 1993 |
| Lombardi | 365.1 | Lombardi, 1989 |
| O'Conner | 362.5 | O'Conner et al., 1989 |
| Mayhew | 379.7 | Mayhew et al., 1992 |
So is 376 kg a good bench press?
If that lift is a bench press, 376 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% | 357.3 |
| 90% | 338.5 |
| 85% | 319.7 |
| 80% | 300.9 |
| 75% | 282.1 |
| 70% | 263.3 |
| 65% | 244.5 |
| 60% | 225.7 |
| 55% | 206.9 |
| 50% | 188.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 150.5 | 5 |
| 55% | 206.9 | 5 |
| 70% | 263.3 | 3 |
| 80% | 300.9 | 2 |
| 90% | 338.5 | 1 |
| Working | 376.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.