One-rep max
315 lb for 11 reps
Estimated one-rep max: about 189 kg. The five formulas span 182–198 kg, so treat it as a range.
Estimated one-rep max
189 kg
Mean of five published formulas. Range 182–198 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 195.3 | Epley, 1985 |
| Brzycki | 197.8 | Brzycki, 1993 |
| Lombardi | 181.6 | Lombardi, 1989 |
| O'Conner | 182.2 | O'Conner et al., 1989 |
| Mayhew | 190.3 | Mayhew et al., 1992 |
So is 189 kg a good bench press?
If that lift is a bench press, 189 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% | 180.0 |
| 90% | 170.5 |
| 85% | 161.0 |
| 80% | 151.5 |
| 75% | 142.1 |
| 70% | 132.6 |
| 65% | 123.1 |
| 60% | 113.7 |
| 55% | 104.2 |
| 50% | 94.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 75.8 | 5 |
| 55% | 104.2 | 5 |
| 70% | 132.6 | 3 |
| 80% | 151.5 | 2 |
| 90% | 170.5 | 1 |
| Working | 189.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.