One-rep max
300 kg for 10 reps
Estimated one-rep max: about 389 kg. The five formulas span 375–400 kg, so treat it as a range.
Estimated one-rep max
389 kg
Mean of five published formulas. Range 375–400 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 400.0 | Epley, 1985 |
| Brzycki | 400.0 | Brzycki, 1993 |
| Lombardi | 377.7 | Lombardi, 1989 |
| O'Conner | 375.0 | O'Conner et al., 1989 |
| Mayhew | 392.8 | Mayhew et al., 1992 |
So is 389 kg a good bench press?
If that lift is a bench press, 389 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% | 369.6 |
| 90% | 350.2 |
| 85% | 330.7 |
| 80% | 311.3 |
| 75% | 291.8 |
| 70% | 272.4 |
| 65% | 252.9 |
| 60% | 233.5 |
| 55% | 214.0 |
| 50% | 194.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 155.6 | 5 |
| 55% | 214.0 | 5 |
| 70% | 272.4 | 3 |
| 80% | 311.3 | 2 |
| 90% | 350.2 | 1 |
| Working | 389.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.