300 kg for 11 reps
Estimated one-rep max: about 398 kg (877 lb). The five formulas span 381–415 kg, so treat it as a range rather than a number.
Estimated one-rep max
398 kg
Mean of five published formulas. Range 381–415 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 410.0 | Epley, 1985 |
| Brzycki | 415.4 | Brzycki, 1993 |
| Lombardi | 381.3 | Lombardi, 1989 |
| O'Conner | 382.5 | O'Conner et al., 1989 |
| Mayhew | 399.6 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 398 kg a good bench press?
If that lift is a bench press, 398 kg (877 lb) puts a man at 82.5–87.5 kg bodyweight at the 99th percentile of 29,914 judged competition benches — world-class. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 377.9 |
| 90% | 358.0 |
| 85% | 338.1 |
| 80% | 318.2 |
| 75% | 298.3 |
| 70% | 278.4 |
| 65% | 258.5 |
| 60% | 238.7 |
| 55% | 218.8 |
| 50% | 198.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 159.1 | 5 |
| 55% | 218.8 | 5 |
| 70% | 278.4 | 3 |
| 80% | 318.2 | 2 |
| 90% | 358.0 | 1 |
| Working | 397.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 300 kg, so the estimate for any set you actually did is one click away.
300 kg × 2
1RM 320 kg
300 kg × 3
1RM 329 kg
300 kg × 4
1RM 338 kg
300 kg × 5
1RM 347 kg
300 kg × 6
1RM 355 kg
300 kg × 7
1RM 364 kg
300 kg × 8
1RM 372 kg
300 kg × 9
1RM 381 kg
300 kg × 10
1RM 389 kg
300 kg × 12
1RM 407 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
300 kg × 11 — common questions
What is my one-rep max if I lift 300 kg for 11 reps?
About 398 kg (877 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 381 to 415 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 398 kg a good bench press?
If the lift is a bench press, 398 kg (877 lb) puts a man at 82.5–87.5 kg bodyweight at the 99th percentile of 29,914 judged competition benches — world-class. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 159 kg × 5, 219 kg × 5, 278 kg × 3, 318 kg × 2, 358 kg × 1, then the working single at 398 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.