One-rep max
300 kg for 12 reps
Estimated one-rep max: about 407 kg. The five formulas span 385–432 kg, so treat it as a range.
Estimated one-rep max
407 kg
Mean of five published formulas. Range 385–432 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 420.0 | Epley, 1985 |
| Brzycki | 432.0 | Brzycki, 1993 |
| Lombardi | 384.6 | Lombardi, 1989 |
| O'Conner | 390.0 | O'Conner et al., 1989 |
| Mayhew | 406.2 | Mayhew et al., 1992 |
So is 407 kg a good bench press?
If that lift is a bench press, 407 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% | 386.2 |
| 90% | 365.9 |
| 85% | 345.6 |
| 80% | 325.3 |
| 75% | 304.9 |
| 70% | 284.6 |
| 65% | 264.3 |
| 60% | 243.9 |
| 55% | 223.6 |
| 50% | 203.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 162.6 | 5 |
| 55% | 223.6 | 5 |
| 70% | 284.6 | 3 |
| 80% | 325.3 | 2 |
| 90% | 365.9 | 1 |
| Working | 406.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.