One-rep max
290 kg for 6 reps
Estimated one-rep max: about 343 kg. The five formulas span 334–352 kg, so treat it as a range.
Estimated one-rep max
343 kg
Mean of five published formulas. Range 334–352 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 348.0 | Epley, 1985 |
| Brzycki | 336.8 | Brzycki, 1993 |
| Lombardi | 346.9 | Lombardi, 1989 |
| O'Conner | 333.5 | O'Conner et al., 1989 |
| Mayhew | 352.3 | Mayhew et al., 1992 |
So is 343 kg a good bench press?
If that lift is a bench press, 343 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% | 326.3 |
| 90% | 309.1 |
| 85% | 292.0 |
| 80% | 274.8 |
| 75% | 257.6 |
| 70% | 240.4 |
| 65% | 223.3 |
| 60% | 206.1 |
| 55% | 188.9 |
| 50% | 171.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 137.4 | 5 |
| 55% | 188.9 | 5 |
| 70% | 240.4 | 3 |
| 80% | 274.8 | 2 |
| 90% | 309.1 | 1 |
| Working | 343.5 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.