One-rep max
300 kg for 8 reps
Estimated one-rep max: about 372 kg. The five formulas span 360–380 kg, so treat it as a range.
Estimated one-rep max
372 kg
Mean of five published formulas. Range 360–380 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 380.0 | Epley, 1985 |
| Brzycki | 372.4 | Brzycki, 1993 |
| Lombardi | 369.3 | Lombardi, 1989 |
| O'Conner | 360.0 | O'Conner et al., 1989 |
| Mayhew | 378.9 | Mayhew et al., 1992 |
So is 372 kg a good bench press?
If that lift is a bench press, 372 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% | 353.5 |
| 90% | 334.9 |
| 85% | 316.3 |
| 80% | 297.7 |
| 75% | 279.1 |
| 70% | 260.5 |
| 65% | 241.9 |
| 60% | 223.3 |
| 55% | 204.7 |
| 50% | 186.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 148.8 | 5 |
| 55% | 204.7 | 5 |
| 70% | 260.5 | 3 |
| 80% | 297.7 | 2 |
| 90% | 334.9 | 1 |
| Working | 372.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.