One-rep max
315 lb for 10 reps
Estimated one-rep max: about 185 kg. The five formulas span 179–191 kg, so treat it as a range.
Estimated one-rep max
185 kg
Mean of five published formulas. Range 179–191 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 190.5 | Epley, 1985 |
| Brzycki | 190.5 | Brzycki, 1993 |
| Lombardi | 179.9 | Lombardi, 1989 |
| O'Conner | 178.6 | O'Conner et al., 1989 |
| Mayhew | 187.1 | Mayhew et al., 1992 |
So is 185 kg a good bench press?
If that lift is a bench press, 185 kg puts a man at 82.5–87.5 kg bodyweight at the 98th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 176.0 |
| 90% | 166.8 |
| 85% | 157.5 |
| 80% | 148.3 |
| 75% | 139.0 |
| 70% | 129.7 |
| 65% | 120.5 |
| 60% | 111.2 |
| 55% | 101.9 |
| 50% | 92.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 74.1 | 5 |
| 55% | 101.9 | 5 |
| 70% | 129.7 | 3 |
| 80% | 148.3 | 2 |
| 90% | 166.8 | 1 |
| Working | 185.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.