One-rep max
300 kg for 4 reps
Estimated one-rep max: about 338 kg. The five formulas span 327–350 kg, so treat it as a range.
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 |
So is 338 kg a good bench press?
If that lift is a bench press, 338 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% | 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.