300 kg for 4 reps
Estimated one-rep max: about 338 kg (746 lb). The five formulas span 327–350 kg, so treat it as a range rather than a number.
Estimated one-rep max
338 kg
Mean of five published formulas. Range 327–350 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 340.0 | Epley, 1985 |
| Brzycki | 327.3 | Brzycki, 1993 |
| Lombardi | 344.6 | Lombardi, 1989 |
| O'Conner | 330.0 | O'Conner et al., 1989 |
| Mayhew | 349.5 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 338 kg a good bench press?
If that lift is a bench press, 338 kg (746 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% | 321.4 |
| 90% | 304.5 |
| 85% | 287.5 |
| 80% | 270.6 |
| 75% | 253.7 |
| 70% | 236.8 |
| 65% | 219.9 |
| 60% | 203.0 |
| 55% | 186.1 |
| 50% | 169.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 135.3 | 5 |
| 55% | 186.1 | 5 |
| 70% | 236.8 | 3 |
| 80% | 270.6 | 2 |
| 90% | 304.5 | 1 |
| Working | 338.3 | 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 × 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 × 11
1RM 398 kg
300 kg × 12
1RM 407 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
300 kg × 4 — common questions
What is my one-rep max if I lift 300 kg for 4 reps?
About 338 kg (746 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 327 to 350 kg, so the range is the honest answer.
Is 338 kg a good bench press?
If the lift is a bench press, 338 kg (746 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 135 kg × 5, 186 kg × 5, 237 kg × 3, 271 kg × 2, 304 kg × 1, then the working single at 338 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.