One-rep max
300 kg for 5 reps
Estimated one-rep max: about 347 kg. The five formulas span 338–357 kg, so treat it as a range.
Estimated one-rep max
347 kg
Mean of five published formulas. Range 338–357 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 350.0 | Epley, 1985 |
| Brzycki | 337.5 | Brzycki, 1993 |
| Lombardi | 352.4 | Lombardi, 1989 |
| O'Conner | 337.5 | O'Conner et al., 1989 |
| Mayhew | 357.0 | Mayhew et al., 1992 |
So is 347 kg a good bench press?
If that lift is a bench press, 347 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% | 329.5 |
| 90% | 312.2 |
| 85% | 294.9 |
| 80% | 277.5 |
| 75% | 260.2 |
| 70% | 242.8 |
| 65% | 225.5 |
| 60% | 208.1 |
| 55% | 190.8 |
| 50% | 173.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 138.8 | 5 |
| 55% | 190.8 | 5 |
| 70% | 242.8 | 3 |
| 80% | 277.5 | 2 |
| 90% | 312.2 | 1 |
| Working | 346.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.