One-rep max
300 kg for 11 reps
Estimated one-rep max: about 398 kg. The five formulas span 381–415 kg, so treat it as a range.
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 |
So is 398 kg a good bench press?
If that lift is a bench press, 398 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% | 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.