One-rep max
300 kg for 9 reps
Estimated one-rep max: about 381 kg. The five formulas span 368–390 kg, so treat it as a range.
Estimated one-rep max
381 kg
Mean of five published formulas. Range 368–390 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 390.0 | Epley, 1985 |
| Brzycki | 385.7 | Brzycki, 1993 |
| Lombardi | 373.7 | Lombardi, 1989 |
| O'Conner | 367.5 | O'Conner et al., 1989 |
| Mayhew | 385.9 | Mayhew et al., 1992 |
So is 381 kg a good bench press?
If that lift is a bench press, 381 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% | 361.5 |
| 90% | 342.5 |
| 85% | 323.5 |
| 80% | 304.5 |
| 75% | 285.4 |
| 70% | 266.4 |
| 65% | 247.4 |
| 60% | 228.3 |
| 55% | 209.3 |
| 50% | 190.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 152.2 | 5 |
| 55% | 209.3 | 5 |
| 70% | 266.4 | 3 |
| 80% | 304.5 | 2 |
| 90% | 342.5 | 1 |
| Working | 380.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.