One-rep max
290 kg for 4 reps
Estimated one-rep max: about 327 kg. The five formulas span 316–338 kg, so treat it as a range.
Estimated one-rep max
327 kg
Mean of five published formulas. Range 316–338 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 328.7 | Epley, 1985 |
| Brzycki | 316.4 | Brzycki, 1993 |
| Lombardi | 333.1 | Lombardi, 1989 |
| O'Conner | 319.0 | O'Conner et al., 1989 |
| Mayhew | 337.9 | Mayhew et al., 1992 |
So is 327 kg a good bench press?
If that lift is a bench press, 327 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% | 310.7 |
| 90% | 294.3 |
| 85% | 278.0 |
| 80% | 261.6 |
| 75% | 245.3 |
| 70% | 228.9 |
| 65% | 212.6 |
| 60% | 196.2 |
| 55% | 179.9 |
| 50% | 163.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 130.8 | 5 |
| 55% | 179.9 | 5 |
| 70% | 228.9 | 3 |
| 80% | 261.6 | 2 |
| 90% | 294.3 | 1 |
| Working | 327.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.